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Go “good fat”


When you are thinking about fat consider healthy fats versus non-fat food items.  When it comes to healthy eating the type of fat is just as important if not more important than the amount of fat. 

With that in mind, you should consider eating less high fat foods containing saturated and trans fatty acids (which can be easily spotted on the food label under partially hydrogenated oils) that are know to raise LDL (low-density lipoprotein) cholesterol in the body.  LDL is considered the "bad cholesterol" while HDL (high-density lipoprotein) appears to actually clear the "bad" types of cholesterol from the blood. You can help raise your HDL by incorporating exercise into your daily routine and consuming healthy fats.

To decrease your saturated fat intake you should consider eating less animal products, especially fatty parts of beef, pork, lamb and chicken and incorporate more plant protein options (soy, hummus, nuts, and seeds).  You can also decrease (not take away completely) your intake of cheese and whole fat milk products, along with other fats like butter and cream. You can replace these whole fat milk products with low fat milk and yogurts.

Healthy fats include both monounsaturated and polyunsaturated fats, which have both been found to lower LDL cholesterol.  Include the following food items that contain healthy fats as part of your healthy lifestyle.
  • Canola and olive oil (use to make salad dressing or for making a stir fry)
  • Olives (add to salads, hummus, or just as a snack)
  • Avocados (add to a sandwich, salad, or as guacamole)
  • Tuna and salmon (for a meal along side vegetables and whole grains)
  • Tofu (in a stir fry or on a salad)
  • Eggs (for breakfast or added to a salad)
  • Sunflower seeds (as a snack or added to a salad)
  • Almonds, walnuts, etc. (as an on-the-go snack or with your cereal and/or oatmeal) 
  • Nut butters (dip an apple, banana, or pretzels)
  • Flax seeds and flax meal (added to oatmeal, yogurt, cereal or baked into muffins)
Always keep in mind that fats will add calories, but if you are conscious of your portions then this should not be a problem.  Healthy fats in moderation are the way to go!
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