- Reduce your consumption of red meat, whole milk, butter, and eggs, as these are the primary source of saturated fats.
- Cook with olive oil instead of regular vegetable oil. Canola oil is another good choice, especially for baking.
- Check the ingredient list on food labels and avoid anything with hydrogenated or partially hydrogenated oils, which are usually found in stick margarines, shortenings, salad dressings, and other packaged foods.
- Trim the fat off of meat when you do eat it, and avoid eating the skin of the chicken.
- Choose nonfat dairy products and eggs that have been fortified with omega-3 fatty acids.
- Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, almonds, pumpkin seeds, hazelnuts, pecans, and sesame seeds.
- Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do not cook with flaxseed oil, as it loses its protective properties when heated.
- Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This includes foods like potato chips, cookies, crackers, French fries, and doughnuts.
- Eat fish once or twice a week. Good choices include wild Alaskan salmon, sardines, herring, and black cod. But be conscious of mercury, a contaminant found in many types of fish.
.
0 comments
Post a Comment