Fat is one of the essential nutrients people need for good health. However, there are different types of fat--saturated fats, which raise the bad cholesterol (LDL) and clog the arteries, and unsaturated fats, which help decrease the bad type of cholesterol while increasing the good cholesterol, or HDL.
Cooking Oils
Instead of using butter, lard or shortening, which are saturated fats, switch to unsaturated fats. Some of these include olive oil, canola oil, soybean oil, corn oil and vegetable oil. These are much healthier because they are monounsaturated or polyunsaturated fats.
Fish
Most fish is healthy for the heart. Some fish contain omega 3 fatty acids, which are good for cardiovascular function and the brain. The types of fish that are high in the omega 3 fatty acids include salmon, mackerel, sardines, herring and other cold water fish. You need to be careful how you cook fish, however, because frying it in the wrong kind of fat can cancel the health benefits. The best way to eat fish is broiled, baked or grilled. The American Heart Association recommends eating fatty fish at least twice a week for a healthy heart.
Nuts and Seeds
Nuts and many seeds are high in the types of fat that are good for the heart. Walnuts contain heart-healthy omega 3 fatty acids. They also have other nutrients and fiber that add to the nutritional benefits of eating nuts. Nuts are also good when added to prepared foods. Instead of using bread crumbs, try coating fish or chicken with ground nuts before baking them for a flavorful crunch. Use slivered or chopped nuts and sunflower seeds on salads. Peanut butter and almond butter are good on rice cakes and celery.
Avocados
Avocados are high in heart-healthy fat that helps the body absorb carotenoids, which helps to prevent diseases. The creamy texture makes avocados a good ingredient for dips, spreads, salads and soups.
Olives
Olives contain monounsaturated fats. They also contain other essential nutrients such as vitamin E, iron and fiber. They're good in salads, sauces, and casseroles or for snacking.
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