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Fat Facts

Fat Facts

5 Quick Tips for Choosing Healthy Fats

1. Use liquid plant oils for cooking and baking. Olive, canola, and other plant-based oils are rich in heart-healthy unsaturated fats. Try dressing up a salad or spring vegetables with a delicious, olive oil-based vinaigrette.
2. Ditch the trans fat. In the supermarket, read the label to find foods that are trans free. In restaurants, steer clear of fried foods, biscuits, and other baked goods and desserts unless you know that the restaurant has eliminated trans fat.
Aliases for Trans Fats: "partially hydrogenated vegetable oil" and "vegetable shortening"
3. Switch from butter to soft tub margarine. Choose a product that has zero grams of trans fat, and scan the ingredient list to make sure it does not contain partially hydrogenated oils.
4. Eat at least one good source of omega-3 fats each day. Fatty fish, walnuts, and canola oil all provide omega-3 fatty acids.
5. Go lean on meat and milk. Beef, pork, lamb, and dairy products are high in saturated fat. Choose low-fat milk, and savor full-fat cheeses in small amounts; also, choose lean cuts of meat.

The total amount of fat you eat, whether high or low, isn't really linked with disease. What really matters is the type of fat you eat.
The "bad" fats