Today I will be looking at monounsaturated and polyunsaturated fats.
www.cdc.gov
Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard.
For baking, try canola or vegetable oil.
Eat more avocados. Try them in sandwiches or salads or make guacamole.
Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
Snack on olives. Olives are high in healthy monounsaturated fats.
But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own.
Try them plain or make a tapenade for dipping.
Tapenade is an olive-based Provençal condiment.
To make it, you pound together olives, capers and anchovies with a mortar and pestle (or a food processor), plus olive oil, lemon juice, garlic, herbs and a possible drop of Cognac.
The end result is a slightly chunky paste you can spread on toasted baguette slices or scoop up with raw vegetables.
Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils.
Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.
Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.
We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:
Prevent and reduce the symptoms of depression
Protect against memory loss and dementia
Reduce the risk of heart disease, stroke, and cancer
Ease arthritis, joint pain, and inflammatory skin conditions
Support a healthy pregnancy
So you can see the benefits of eating monounsaturated and polyunsaturated fats.
I will be looking at this further tomorrow.
Regards,
Stephen Hart
No comments:
Post a Comment