8 | Healthy Living
THE
FACTS
ABOUT FATS
YOU’VE PROBABLY HEARD THAT IT’S BEST TO AVOID FOODS THAT ARE HIGH IN FAT. BUT WHEN YOU EAT THE
RIGHT AMOUNT OF CERTAIN FATS, THEY CAN CONTRIBUTE TO A HEALTHY DIET AND LOWER YOUR RISK OF
DISEASE. THE KEY IS TO SUBSTITUTE “GOOD” FATS FOR “BAD” FATS. THE SMOKE POINT IS THE TEMPERATURE
AT WHICH THE FAT WILL BEGIN TO BURN (OR SMOKE), GIVING IT AN UNPLEASANT TASTE.
Oils Avocado Grapeseed Coconut Virgin Olive Sesame Seed Canola Corn Flaxseed
Smoke 520°F/216°C 485°F/252°C 450°F/232°C 420°F/216°C 410°F/210°C 400°F/204°C 350°F/176°C 225°F/107°C
Point
Contains Rich in mono- Antioxidants Vitamin E Mono- Magnesium Omega-3 fatty Contains Omega-3/9/6
unsaturated fat, unsaturated and acids and no very little fatty acids
vitamins and fat antioxidants saturated fat cholesterol
potassium
Health Probably Antioxidants Solid at room As the main High in Probably has An inexpensive Also contains
Benefi ts
similar to found in temperature dietary fat in a magnesium more benefi ts poly-unsaturated magnesium,
those of olive grape seeds without added Mediterranean and calcium than most plant oil copper,
oil, though have possible trans fats diet, it helps other poly- calcium, iron
less well benefi ts lower heart unsaturated and vitamin B6
studied disease risk plant oils
and premature
mortality
Use Salad dressings Mix with garlic Substitute for Drizzle on Add to Salad dressing Salad Mix with
Refi ned
or to sauté fi sh, and basil and shortening breads, marinades dressings and yogurt or
Version
chicken, sweet drizzle on or butter in vegetables and salad dips; great for blend into
For:
potatoes or toasted bread; stir-fries and and salads; dressings for a popcorn and protein drinks
plantains tasty on salads baking; use in substitute for unique fl avor hash browns and other
smoothies other fats in beverages
cooking
the bad fats the good fats
Saturated fat is found in Trans fats are hydrogenated Monounsaturated fats level. Both monounsaturated
animal products, such as meat, man-made fats usually found are found in olive, canola, and polyunsaturated fats are
poultry and dairy items. Palm, in commercially-baked goods, avocado and peanut oils, as liquid at room temperature, but
palm kernel, and coconut oils such as cookies, cakes and well as in fresh avocados. monounsaturated fats start to turn
also contain saturated fat. doughnuts, and in fried food. Polyunsaturated fats are solid when chilled.
“Hydrogenated” is a term that Trans fat is especially bad found in vegetable and plant oils Omega-3 fatty acids are usually
means artifi cially saturated. for you. It lowers your HDL like corn, soybean, sunfl ower found in seafood such as salmon,
A diet high in saturated fats (“good”) cholesterol while raising and canola oil. Studies have herring and mackerel. They are also
can increase your LDL (“bad”) your LDL cholesterol. All food shown that these fats, if used in in fl axseed products and walnuts.
cholesterol levels, increasing manufacturers are now required place of saturated fat, can help Studies have shown they can
your risk for heart disease. to list trans fat on nutrition labels. you lower your total cholesterol decrease your risk of heart disease.
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36