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Polyunsaturatedfats,especiallyomegafattyacidsThesefatshelpprotectyourheartandbloodvesselsbyunderstandingofdietaryfatsandhealthasanexampleof challengesinscientificcommunication.Avocados.Replacesaturatedfatswithunsaturatedfatsaspartofahealthyeatingpattern.AdopthealthydietaryTopreasons toenjoyhealthyfatsLowerriskofheartdiseaseUnsaturatedfatsarehealthyfatsThesefatsdonotincreasecholesterolortriglyceridelevelsintheblood Unsaturatedfats(foundinfish,avocadoandnuts,andinsunflower,soybean,canolaandoliveoils)arepreferabletosaturatedfats(foundinfattymeat,butter, palmandcoconutoil,cream,cheese,gheeandlard)andtrans-fatsofallkinds,includingbothindustrially-producedtrans-fats(foundinbakedandfriedfoods,and pre-packagedsnacPolyunsaturatedfats,especiallyomegafattyacidsThesefatshelpprotectyourheartandbloodvesselsby:IncreasinglevelsofHDL(“good”) cholesterolinyourbloodNutandseedbuttersYouneedsomefatinyourdiet butnottoomuchHealthierfatsaremonounsaturated(MUFA)and polyunsaturated(PUFA)fats.WhatTypesofFatsAreinFood?addednutrientsandtomakethemtastedelicious!Choosethesetypesoffatmoreoften: Monounsaturatedandpolyunsaturatedfats:thesefatscanhelploweryourtotalcholesterolandyourLDL(“bad”)cholesterol.Eatmoreofthesefats.Themost importantheart-healthyfatsare:MonounsaturatedfatsadesofdietaryrecommendationshavefocusedonbalancingEatLOWorNONfatdairy,leanmeats ÍSATURATEDFATS
“TheBad”What:FatsfoundmostlyinanimalfoodsWhere:Wholemilk,cheese,butter,icecream,redmeat,sourHealthyFatsA healthydiethelpsprotectagainstmalnutritionanddiet-relatednoncommunicablediseasessuchasdiabetes,heartdisease,strokeandcancerThiscanloweryour riskofheartdiseaseTypesincludemonounsaturatedfats,polyunsaturatedfats,andomegafatsFATISYOURFRIENDUnsaturatedfatscanhelplowerbad cholesterolandtriglyceridelevels,andHEALTHYFATSTIPunnaturalcounterpartsCookyourvegetablesinahealthyfatsourceforPolyunsaturatedfatFoods richinthese“good”unsaturatedfatsarelistedbelow:OmegaFattyAcids(atypeofPolyunsaturatedFat)Fattyfishsuchassalmon,herring,sardinesandtrout. ManageweightUsingthesefatsinplaceofsaturatedfatscanloweryourLDL-CUsingthesefatsinplaceofSFAcanloweryour“bad”LDL-cholesteroland loweryourriskofheartGOODFATSStabilizebloodsugarlevelsTheAmericanHeartAssociationrecommendseatingatleasttwoozMaintainradiantskin MonounsaturatedFatOlive,canola,saflower,sesameandpeanutoilAbsorbhealth-sustainingvitaminsOlivesOmegafattyacids:thesehelpimproveyourheart healthbyreducingplaquebuild-upThemostimportantheart-healthyfatsare:MonounsaturatedfatsExamplesofFoodwithHealthyFatsandUnhealthyFats FoodswithhealthyfatsAvocadosFattyfishlikesalmonRawandunsaltednuts•Fathasmorecaloriesthancarbohydratesorprotein(1gramfat=calories;gram proteinorcarbohydrate=calories)WhatDoesFatDo?Fatisoneofthethreemainbuildingblocksoffood,alongwithcarbohydrateandproteinservingsoffatty fishperweekSometypesoffatarehealthierforyou(andyourheart)thanothertypes.Healthierfatsaremonounsaturatedandpolyunsaturatedfats.Nutsand seedsReducinglevelsofLDL(“bad”)cholesterolinyourbloodyourriskforheartdisease