Foods Containing Fat
Foods containing fats are a concern for anyone wanting to eat a healthy diet. Know which fats can help your heart function and which ones can cause harm. As important as it is to be aware of which foods to eat, it is just as important to know how to prepare your food in a heart healthy manner.
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Types
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There are four types of fats. Saturated fats are found in animal-based products and can raise your harmful (LDL) cholesterol level. Trans fats are fats that are hardened at room temperature. Trans fats serve a double whammy to our bodies since they increase harmful cholesterol as well as decrease beneficial (HDL) cholesterol. Monounsaturated and polyunsaturated fats are both considered heart healthy fats since they can improve your HDL level and lower your LDL level. Healthy fats are liquid at room temperature, according to the American Heart Association.
Saturated Fats
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Foods containing saturated fats consist of red meats such as beef, pork and lamb; organ meats and whole fat dairy foods such as butter, ice cream and cheeses. Other foods containing saturated fats include processed meats (bologna, hot dogs, salami and sausage), deli items and fried foods.
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Trans Fats
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Foods containing partially hydrogenated oil or shortening contain trans fats. Trans fats are typically found in commercially prepared baked goods according to the USDA and the American Heart Association. This includes pies, cakes, cookies, energy bars, pastries, boxed cereals, croissants, doughnuts and brownies. Other foods known for containing trans fats include deep fried foods, fast foods, prepared pie crusts and processed foods.
Use these Healthy Oils
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Foods containing heart healthy fats contain monounsaturated and polyunsaturated fats. These fats come from plant-based sources such as sunflower, canola, vegetable, peanut and olive oils. Extra virgin olive oil is recommended by the Mayo Clinic due to its high antioxidant level and strong LDL lowering properties.
Eat These Healthy Fats
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Other foods high in monounsaturated and/or polyunsaturated fats include certain seeds and nuts. Almonds, walnuts, pistachios, flax seeds and sunflower seeds contain large amounts of antioxidants, states the Mayo Clinic and the USDA. Use nuts instead of meat or croutons on your salad. A serving size is one palm full.
Eat fish as your protein source. According to the USDA, cold water fish contain antioxidant-rich omega-3 fatty acids (a monounsaturated fat variety) which help lower LDL while also increasing HDL levels. Salmon, states the Mayo Clinic, is especially beneficial to the heart. Other cold water fish include herring, mackerel, trout, sardines and albacore tuna. A serving size is 3-ounces, or the size of a deck of cards.
Healthy Cooking Methods
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Use heart healthy cooking methods. Even foods containing healthy fats will be unhealthy if you choose harmful preparation methods. According to the American Heart Association, frying foods can increase LDL. Choose steaming, grilling, poaching and baking (without large amounts of oil) as your cooking method. If eating out, order items cooked this way.
Reading Food Labels
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Learn to understand and decipher food labels in order to monitor your intake of foods containing fats. Labels will break down the different types of fats along with their content. Be aware that even a 0.5 mg listing of trans fat can add up fast, states the Mayo Clinic.
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