important for many functions in your
body and brain.
Unsaturated fats are mainly
found in these foods: liquid
vegetable oils such as canola,
corn, olive, peanut, safflower,
soybean and sunflower; nuts such
as almonds, cashews, hazelnuts,
peanuts, pecans, pistachios and walnuts; fish such as
salmon, trout and herring; and avocados. Avocados are
a delicious and colorful way to add unsaturated fat to a
meal and are very versatile.
The American Heart Association recommends replacing
bad (saturated) fats with good (unsaturated) fats as part of a
healthy eating plan.
Saturated fat: LIMIT IT
Saturated fat is typically solid at room temperature,
like butter or cheese or the fat on beef. Most saturated
fat comes from animal products such as lard, fatty beef,
lamb, pork, poultry with skin, butter, cream, cheese and
other dairy products made from whole or 2 percent milk.
Foods from plants that can contain a
lot of saturated fat include coconut,
cocoa butter, some nuts and seeds,
and tropical oils such as coconut oil,
palm oil and palm kernel oil.
Saturated fat increases bad (LDL)
cholesterol. Your liver produces
more cholesterol when you eat a diet
high in sat fat — not a good thing. For people who need
to lower their cholesterol, the American Heart Association
recommends reducing saturated fat to no more than 5
percent to 6 percent of total daily calories. For example, a
person on a 2,000-calorie-a-day eating plan should eat no
more than 120 calories or 13 grams of saturated fat per day.
Trans fat: LOSE IT
Artificial trans fats (or trans fatty acids) do not occur
naturally. They are manufactured by adding hydrogen to
liquid vegetable oils in an industrial process that makes
the oil more solid. Partially hydrogenated oils are the
primary dietary source of artificially-produced trans fat.
Trans fat is found in many commercially fried foods and
Recently the American Heart
Association held our Take Avocado
to Heart™ recipe contest.
Check out our Simple Cooking
department in this issue for the
winners in each category: appetizer,
entrée, desserts and smoothies.