by Cocina
It’s the start of the holiday season and we all know what that means: Thanksgiving, Friendsgiving, Someone’s Giving, Hanukkah, Noche Buena, Christmas, New Years and beyond. But have no fear because we’ve teamed up with our friends at Mazola to give you a quick crash course on healthy fats vs. not so healthy ones and prepare you to make educated choices!
First off – did you know there are different types of fats? And which are what? You do? Well here’s a little quick 101 for those of us who need a refresher on what’s what:
Monounsaturated Fats (Omega-9) and Polyunsaturated Fats (Omega-3) are fats that are liquid at room temperature and considered good for you. Trans and Saturated Fats are fats that are naturally and/or converted to a solid and considered bad for you.
Okay, great. But what does that really mean? Not So Healthy Fats have been shown to raise your bad cholesterol, increase your risk of heart disease and may even lower your good cholesterol.
These fats are found in many foods such as:
Pastries
Cookies
Pizza
French Fries
Margarine
Processed Meats
Crackers
Hydrogenated Oils
Now, on the other hand, Healthy Fats have been shown to improve cholesterol levels, reduce the risk of heart disease and diabetes, improve vitamin absorption and promote cell development. These fats are found in foods such as:
Salmon
Corn Oil
Vegetable Oils
Avocados
Raw Nuts/Seeds
Leafy Greens
Eggs
Are some of your favorite foods in the not so healthy fat category? Yeah, you and everyone else. Does that mean you have to give them up cold turkey and be the Grinch of your office come holiday time? Not at all. The key is to read labels so you can choose your fats wisely. The American Heart Association recommends less than 1% of your daily calories should be trans fats**, 5-6% are saturated fats*** and 13-28% should consist of monounsaturated and polyunsaturated fats****.
So, in conclusion, read and make “heart healthier” choices!
*https://www.mazola.com/healthandwellness/know-your-fat.aspx
**https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
***https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
