The Last post in the Fat Facts Series... Hope you enjoyed, and the link to the full article is at the end! Fat Facts part 9: The Bottom Line Eliminate trans fats from partially hydrogenated oils. Food labels should say “0” (zero) on the line for trans fat; also scan the ingredient list to make sure it does not contain partially hydrogenated oils (food labeling laws allow food makers to have up to 0.5 grams of trans fat in a product but still list “0” on the line for trans fats). Fortunately, most food manufacturers have removed trans fats from their products. In restaurants, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat (many already have). Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions, or just eating smaller amounts of full-fat dairy products, such as cheese. Don’t replace red meat with refined carbohydrates (white bread, white rice, potatoes, and the like). In place of butter, use liquid vegetable oils rich in polyunsaturated and monounsaturated fats, in cooking and at the table. Olive oil, canola oil, sunflower oil, safflower oil, corn oil, peanut oil, and the like are great sources of healthy fat. Eat one or more good sources of omega-3 fats every day. Fish, walnuts, canola or soybean oil, ground flax seeds or flaxseed oil are excellent sources of omega-3 fats. Avocado is a great source of healthy unsaturated fats. Try this recipe for guacamole from The Culinary Institute of America. As you choose foods with healthy fat, and limit the amount of trans and saturated fats in your diet, keep in mind that replacing saturated fat with refined carbohydrates will not protect you against heart disease and may even raise your risk. But there is solid proof that replacing saturated fat with unsaturated fats will help lower your heart disease risk. hsph.harvard.edu/nutritionsource/fats-full-story/#cholesterol
Posted on: Sat, 16 Nov 2013 02:45:06 +0000
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