Facts
on Healthy Fats
There are several different kinds of dietary
fats such as saturated fats, cholesterol
and trans fatty acids that when taken in large amounts (found in the
typical American diet), contribute to cardiovascular disease. Fats
such as polyunsaturated
and monounsaturated
fats are known as "good fats" and are found to be heart
healthy. Below is a list of "good fats" along with the foods
that contain them.
OMEGA 3 FATTY ACIDS: a polyunsaturated
fat that has been shown to be cardioprotective by inhibiting platelet
aggregation, improves lipid
profile, can decrease blood pressure in persons with hypertension,
and has an anti-inflammatory
effect:
(in table)
| Sources
of Omega 3 Fatty acids are: |
|
Fish and shellfish
Salmon, sardines,
lake trout, anchovy
Herring and mackerel
are found to have the highest amount of Omega 3's
|
Soybean
soybean oil
walnuts
Flaxseed, flaxmeal
and flaxseed oil
Fortified eggs
|
| Green
leafy vegetables |
Canola
Oil
|
MONOUNSATURATED
FATS: are cardio-protective by reducing total cholesterol
and LDL cholesterol,
leaving HDL's unaffected. In some studies, monounsaturated
fats have been shown to decrease blood pressure.
| Good sources
of monounsaturated
fats are: |
|
Olive oil
(extra virgin olive oil also contains many antioxidents such
as flavenoids and phenolic compounds)
Canola oil and sunflower oil.
Fruits such as avacado and olives.
Nuts and seeds such as almonds, cashews, madacamia,
peanuts, pecans and walnuts.
|
| CHOOSING GOOD
FATS AT THE GROCERY STORE: |
|
Choose light
tub margerines - they contain less saturated fat and trans-fatty
acids.
Products such as Benecol and TakeControl
are designed to lower cholesterol
and LDL cholesterol.
Choose any of the above oils and foods that contain polyunsaturated
and monounsaturated
fats.
|
Clinical
Dietitian
Westchester Medical Center
|
