How to choose healthy fats

1. Use liquid vegetable 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 roasted vegetables with an olive oil-based vinaigrette.

2. Avoid trans fat. Read labels to find foods without trans fats. You should also scan the ingredient list to make sure it does not contain partially hydrogenated oils.
In restaurants that don’t have nutrition information readily available, avoid fried foods, biscuits, and other baked goods.


3. Eat at least one good source of omega-3 fats each day. Fatty fish (such as salmon and tuna), walnuts, and canola oil all provide omega-3 fatty acids, essential fats that our bodies cannot make.


4. Replace red meat and full fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and try replacing full fat dairy products with fat free ones.

 

Aya Khatib

BSC Nutrition

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