Fats are not the dieter's enemy! Say yes to these good fats:
Monounsaturated fat is good fat. It comes from oils that are liquid at room temperature, or better still, plant foods (avocados, nuts, peanut oil, canola oil, tahini, olives, fish). Research suggests that these fats may actually reduce your LDL (bad) cholesterol level without lowering the HDL (good) cholesterol, helping to reduce your risk of cardiovascular disease.
Omega-3 fats are found in fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna), flaxseed, and nuts. Studies show that omega-3 fats reduce the risk of blood clots and abnormal heart rhythms and improve blood cholesterol and triglycerides. Another type of omega-3 fatty acid is alpha-linolenic acid, which is found in flaxseeds, canola oil, soybean oil, walnuts, and dark green leafy vegetables.
Polyunsaturated fat comes from oils that are liquid or soft at room temperature, including corn, safflower, sesame, soybean, and sunflower oils. While polyunsaturated fat lowers LDL or "bad" cholesterol, it also lowers your HDL or "good" cholesterol, which you want to move up. (Caution note: there are some findings indicating that a diet high in polyunsaturated vegetable oils encourages the synthesis of pro-inflammatory prostaglandins, the group of hormones that intensify the inflammatory response. That’s why choosing more omega-3 fatty acids (salmon, sardines, walnuts, flax seeds or oil and soy foods), which increase the production of inhibitory prostaglandins, is important in your daily diet.)
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