Believe
it or not, not all fats are bad. These healthy fats can help keep your
cholesterol at healthy levels and help keep you feeling full.
We used to think that “fat” was a dirty word. But in fact, there are many healthy fats that can reduce high cholesterol, promote good cholesterol, and be a part of a heart-healthy diet. The secret is to focus on the right fats.
Good fats are monounsaturated fats such as olive oil, canola oil, nuts, and avocados, and there are also the polyunsaturated fats found in omega-3 fish, flaxseed, walnuts, and pumpkin seeds.
These fats help reduce total cholesterol while raising the ‘good’ high-density lipoprotein, or HDL, cholesterol. This protects the heart from heart disease and also helps reduce total body inflammation. Additionally, these fats nourish healthy hair, skin, nails, and bones.
Of course, these healthy fats are still fats — according to government guidelines, they should make up no more than 20 to 35 percent of your overall calorie intake. But a good rule of thumb is to choose monounsaturated fats in place of unhealthy saturated fats and trans fats whenever possible.
Fill Up on Fatty Fish
Fatty, oily fish are rich in omega-3 fatty acids, healthy fats that have been shown to reduce the risk for heart disease and high cholesterol. Salmon, tuna, trout, and Atlantic or Pacific mackerel are great sources of omega-3 fatty acids. Grilled, baked, or broiled, include fish in your heart-healthy diet at least twice a week for a total of 8 ounces, she suggests.
Go Greek With Olives and Olive Oil
Olives are rich in monounsaturated fat. Add them to salads or snacks, and cook with olive oil whenever possible as part of a heart-healthy diet.
Olive oil is made up of triglycerides that contain a very large percentage of monounsaturated fatty acids. Up to 80 percent of olive oil is monounsaturated, primarily the omega-9 fatty acid known as oleic acid.
The high monounsaturated fatty acid content of olive oil is extremely cardioprotective — it cuts your ‘bad’ cholesterol level, helps prevent atherosclerosis, and can bump up your level of HDL, the ‘good’ cholesterol.
Slice Up Some Avocados
This green fruit is packed with healthy fats, specifically monounsaturated fats that help raise your good cholesterol levels as part of heart-healthy diet. Because avocados are high in calories and fat, moderation makes sense when enjoying them. Add avocado slices to a sandwich or dice them up in a salad.
Grab a Handful of Almonds and Walnuts
Most nuts and seeds are good healthy-fat choices, but almonds and walnuts are at the top of many experts’ lists as a great part of a heart-healthy diet to lower high cholesterol. Almonds and walnuts are quick, delicious, and easy for a mid-morning or mid-day snack.
Make your own trail mix using your favorite ingredients or simply add to salads. Try using ground almonds as a coating on baked chicken or fish.
Throw Flaxseeds Into the Mix
Along with nuts, seeds get high marks as healthy fats to improve good cholesterol. And flaxseeds are especially popular among nutritionists because of their versatility in a heart-healthy diet.
Sprinkle flaxseeds onto whatever you like. You can even bake with it, too: try using 3 tablespoons of flaxseed in place of 1 tablespoon of oil or margarine in your muffins or any other type of bakery.
Get Cooking With Canola Oil
When olive oil doesn’t fit into a recipe, canola oil is a healthy fat that’s a suitable heart-healthy diet alternative to high-cholesterol choices. Swap out your butter and margarine with canola oil when you are cooking and baking.
READ MORE: http://news.naij.com/50525.html
We used to think that “fat” was a dirty word. But in fact, there are many healthy fats that can reduce high cholesterol, promote good cholesterol, and be a part of a heart-healthy diet. The secret is to focus on the right fats.
Good fats are monounsaturated fats such as olive oil, canola oil, nuts, and avocados, and there are also the polyunsaturated fats found in omega-3 fish, flaxseed, walnuts, and pumpkin seeds.
These fats help reduce total cholesterol while raising the ‘good’ high-density lipoprotein, or HDL, cholesterol. This protects the heart from heart disease and also helps reduce total body inflammation. Additionally, these fats nourish healthy hair, skin, nails, and bones.
Of course, these healthy fats are still fats — according to government guidelines, they should make up no more than 20 to 35 percent of your overall calorie intake. But a good rule of thumb is to choose monounsaturated fats in place of unhealthy saturated fats and trans fats whenever possible.
Fill Up on Fatty Fish
Fatty, oily fish are rich in omega-3 fatty acids, healthy fats that have been shown to reduce the risk for heart disease and high cholesterol. Salmon, tuna, trout, and Atlantic or Pacific mackerel are great sources of omega-3 fatty acids. Grilled, baked, or broiled, include fish in your heart-healthy diet at least twice a week for a total of 8 ounces, she suggests.
Go Greek With Olives and Olive Oil
Olives are rich in monounsaturated fat. Add them to salads or snacks, and cook with olive oil whenever possible as part of a heart-healthy diet.
Olive oil is made up of triglycerides that contain a very large percentage of monounsaturated fatty acids. Up to 80 percent of olive oil is monounsaturated, primarily the omega-9 fatty acid known as oleic acid.
The high monounsaturated fatty acid content of olive oil is extremely cardioprotective — it cuts your ‘bad’ cholesterol level, helps prevent atherosclerosis, and can bump up your level of HDL, the ‘good’ cholesterol.
Slice Up Some Avocados
This green fruit is packed with healthy fats, specifically monounsaturated fats that help raise your good cholesterol levels as part of heart-healthy diet. Because avocados are high in calories and fat, moderation makes sense when enjoying them. Add avocado slices to a sandwich or dice them up in a salad.
Grab a Handful of Almonds and Walnuts
Most nuts and seeds are good healthy-fat choices, but almonds and walnuts are at the top of many experts’ lists as a great part of a heart-healthy diet to lower high cholesterol. Almonds and walnuts are quick, delicious, and easy for a mid-morning or mid-day snack.
Make your own trail mix using your favorite ingredients or simply add to salads. Try using ground almonds as a coating on baked chicken or fish.
Throw Flaxseeds Into the Mix
Along with nuts, seeds get high marks as healthy fats to improve good cholesterol. And flaxseeds are especially popular among nutritionists because of their versatility in a heart-healthy diet.
Sprinkle flaxseeds onto whatever you like. You can even bake with it, too: try using 3 tablespoons of flaxseed in place of 1 tablespoon of oil or margarine in your muffins or any other type of bakery.
Get Cooking With Canola Oil
When olive oil doesn’t fit into a recipe, canola oil is a healthy fat that’s a suitable heart-healthy diet alternative to high-cholesterol choices. Swap out your butter and margarine with canola oil when you are cooking and baking.
READ MORE: http://news.naij.com/50525.html
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