Get the Facts on Fats

Get the Facts on Fats

Fats are essential to your cells and tissues and your body relies on being fed the right kinds of healthy fats. Here’s what you need to know:

  • Saturated fats, including trans fatty acids, are associated with increased risk for high blood cholesterol.
  • Guidelines for healthy eating encourages people to consume less saturated and hydrogenated fat in their diet.
  • Monounsaturated fats are heart healthy, and are encouraged.
  • Omega-3 fatty acids are especially heart healthy.
  • Polyunsaturated fats do not increase cholesterol levels, and are considered heart-healthy.

Heart Healthy Recommendations:

  • Keep fat at a moderate level, between 25-35% of total calories, by choosing lean meats, fish, and poultry.
  • Consume low-fat and nonfat dairy products.
  • Eating cold water fish is a great way to boost your good fat intake as well as your protein. Try black cod, salmon, sardines and halibut. Eat wild fish or sustainably farmed fish.
  • Consume moderate amounts of oils in monounsaturated fats, nuts and seeds. The best oil to use is extra virgin olive oil. Other healthy oils include walnut oil, sesame oil and sunflower oil.
  • Avoid fried foods, and foods containing trans fats.
  • Get protein from grass-fed or pasture-raised animals. Those animals have healthier fats than those raised on factory farms.
  • Get protein from grass-fed or pasture-raised animals. Those animals have healthier fats than those raised on factory farms.
  • Protein and fat often go together. Eat lean protein that makes you feel full and satisfied and don't forget the vegetarian protein options such as nuts and legumes. 
Choosing HEARTier Carbohydrates

Choosing HEARTier Carbohydrates

9 Signs You Are Not Drinking Enough Water

9 Signs You Are Not Drinking Enough Water