Planning to do a lot of cooking this month?
Remember when any fat was bad fat?
Now that science has found that some fats are good, it's all about avoiding the bad guys.
Here's a simple list that rates fats, from the best to the don't-even-think-about-its.
TOP FATS: THE OMEGA-3 Fatty Acids
Among the best fats on the planet, omega-3s add years to your life by dramatically reducing the risk of heart attack and stroke. They may also stave off arthritis, depression, and some cancers.
Eat these frequently:
Fatty fish, such as wild salmon, sardines, herring, tuna, flaxseeds, flaxseed oil and walnuts.
GOOD FATS: THE MONOS
All monounsaturated fats are kind to your heart because they raise good HDL cholesterol and lower bad LDL cholesterol (the kind that clogs arteries).
Delicious sources are:
Olives,virgin olive oil, Canola oil, peanut and other nut oils, nuts and avocados
PRETTY GOOD FATS: THE POLYS
Most polyunsaturated fats are heart-friendly.
Find them in:
Corn, soybean, safflower, canola, sunflower oil and Fatty fish (canned light tuna counts)
LOUSY FATS: THE SATS
Saturated fats are mainly trouble because they raise blood cholesterol to artery-clogging levels.
Skimp or skip:
Meats, particularly with visible fat,Poultry skin, fat, and dark meat
Whole-milk dairy foods, including butter, full-fat cheeses, ice cream, and sour cream, lard and shortening.
DON'T EVEN THINK ABOUT 'EM: TRANS FATS
These fats are scary. Trans fats boost bad cholesterol, decrease good cholesterol, clog up arteries, and set off inflammation throughout the body, which can trigger a host of problems from stroke to diabetes. Processed foods that contain trans fats have nearly eternal shelf life which is why trans fats were invented: to keep food from going bad.
Be suspicious of processed food that's not labeled "trans-fat-free"
All deep fried foods, many fast foods, candy and commercial baked goods.