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HEALTHY FATS

Aim for Mostly Healthy Fats: Minimize intake of saturated and trans fats Eat foods rich in: Omega 3 Fatty Acids: Omega 3 fatty acids may reduce the risk of heart disease. These fats reduce inflammation around your body, hich could lead to damage to your blood !essels and lead to heart disease. Main Sources: chia seeds"", fla#seed, heat germ, canola oil, alnuts, cauliflo er, green leafy !egetables, fish $trout, salmon, tuna, herring sardines% "" &hia seeds are a great source of fiber, 'rotein, antio#idants, and omega 3 fatty acids( Try adding chia seeds to smoothies, s'rinkle them o!er salads or yogurt, or add them to ater or milk( )olyunsaturated: )olyunsaturated fats $)*FA% ha!e been recognized for im'ro!ing your blood cholesterol le!els and decrease your risk for heart disease and ty'e + diabetes. Main Sources: corn, soybeans, safflo er oil, cottonseed oil, and fish Monounsaturated: Monounsaturated fats $M*FA% also im'ro!e blood cholesterol le!els and can lo er your risk of heart disease. M*FAs may also assist your insulin le!els and hel' control your blood sugar, hich could be beneficial if you ha!e ty'e + diabetes. Main Sources: oli!es, oli!e oil, canola oil, and 'eanut oil, cashe s, almonds, 'eanuts, and a!ocados

October 2013

Limit your intake of: ,aturated Fat: ,aturated fats raise your total blood cholesterol le!els and your lo -density li'o'rotein $./.% le!els. This can increase your risk of heart disease and ty'e + diabetes. Main Sources: hole milk, butter, cheese, ice cream, red meat, chi's, chocolate comes mainly from animal 'roducts Trans $'artially hydrogenated oil%: Trans fats can increase ./. le!els unhealthy cholesterol and lo er high-density li'o'rotein $0/.% le!els healthy cholesterol. Trans fats can also increase your risk for heart disease. ,hoot for 1g of trans fat 'er day( .ook on the food label for partially hydrogenated oil since the F/A allo s for 1.2g in foods and the food label ill still say 1g trans fat Main Sources: margarine, !egetable shortening, dee' fried chi's, many fast foods, many commercially baked goods $donuts, some crackers, and cookies% they could naturally occur in some meat and dairy 'roducts. Keep in mind: 3our body needs fat to function 'ro'erly. 4f you a!oid eating all ty'es of fat, your body ill not absorb sufficient amounts of fat soluble !itamins and essential fatty acids. Add healthy fats into your diet and en5oy in moderation. Healthy fat snack ideas!! Almonds: these nuts are a great source of 'rotein, fiber, and M*FA. 6n5oy these nuts mi#ed ith some dried cranberries and alnuts $high in omega 3% and you ha!e a healthy and s eet snack. Greek Yogurt: this kind of yogurt is high in 'rotein and M*FA. ,'rinkle some lo -fat granola $ hich is also a good source of )*FA% and your snack is com'lete. Edamame: these soybeans can be bought in stores already 're'ared and ready to be snacked on. They are a great source of omega 3, )*FA, and 'rotein( Avocado: adding a!ocado to a salad or using it as a s'read on a sand ich are great ays to add M*FAs to your diet. Peanut butter: this nut butter is a good source of both )*FA and M*FA and it is high in 'rotein. Make a 'eanut butter and banana sand ich or s'read it on some crackers( Spinach: this leafy green is high in omega 3. Try using s'inach in a salad ith some oli!e oil drizzled on to' $a good source of M*FA, )*FA, and omega 3% Flax Seed: these seeds are a good source of omega 3. ,'rinkle them on to' of salads, sou's, or sand iches for an e#tra crunch. heat Germ: this is a good source of omega 3 and is an easy addition to your breakfast. 7ust stir it into yogurt, s'rinkle it on to' of cereal, or add it to a smoothie. Fish: fatty fish, such as salmon and herring, contain the most omega 3. 8rill it, broil it, bake it, add it to a salad, a sand ich, or e!en a salad( 8et creati!e ith this great source of healthy fat(

October 2013