HOW DO YOU get the healthy
monounsaturated and polyunsaturated fats everyone keeps talking about? The best
source of monounsaturated and polyunsaturated fats are vegetable oils, nuts,
seeds and fish.
(1)
COOK WITH OLIVE OIL: use olive oil for stovetop
cooking, rather than butter, stick margarine or lard. For baking, try canola or
vegetable oil.
(2)
EAT MORE AVOCADOS: Try them in sandwiches or in salads or make
guacamole. Along with being loaded with heart and brain-healthy fats. They make
for a filling and satisfying meal.
(3)
REACH FOR THE NUTS: You can also add nuts to vegetable dishes or
use them instead of breadcrumbs on chicken or fish.
(4)
SNACK ON OLIVES: Olive are high in healthy
Monounsaturated fats, but unlike most high fats foods, they make for a
low-calorie food when eaten on their own. Try them plain or make a tapenade for
dipping.
(5)
DRESS YOUR OWN SALAD: Commercial salad dressing
are often high in saturated fat or made with damaged Trans fat oils. Create
your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed
oil or sesame oil.
SOURCE OF SATURATED FATS AND THEIR HEALTHEIR
OPTIONS
BUTTER-olive oil
CHEESE-Low or
reduced fat cheese
RED MEAT- White
meat or Turkey
CREAM- Low fat
milk or fat-free cream
EGGS- Egg whites,
an egg substitute (like egg beaters) or Tofu
ICE CREAM- Frozen
yogurt or reduced Ice cream.
WHOLE MILK- Skim
or 1% milk
SOUR CREAM-
Plain, non-fat yogurt
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