Corn oil, margarine, steak . . . if these items make a regular appearance in your diet, you may need more &quot;3s.&quot;

That&#39;s omega-3s&mdash;found in foods like fatty fish, peanuts, and flaxseeds. Your body needs them to balance out the omega-6s in foods like red meat and certain vegetable oils.

Balancing act 
Omega-3s and omega-6s are both healthy, unsaturated fats. (How can you know how much you&#39;re getting of each? <a href="https://www.sharecare.com/health/omega-3-fatty-acids/best-amount-of-omega-3-and-6-fats">Check out this video.</a>) But omega-3s are considered healthiest. Besides keeping your arteries clear, omega-3s boost your immunity. And the right 3s-to-6s dietary ratio is important; it helps keep health-hampering inflammation in check.

<a href="https://www.sharecare.com/health/fats-nutrients-diet/article/unsaturated-fats-unhealthy-kinds-types">Read this article to learn how striking the right balance between 3s and 6s may help thwart metabolic syndrome.</a>

Super &quot;3&quot; sources 
You can boost your intake of heart-healthy omega-3s by eating more of these foods:

<ul>
	<li>Flaxseeds or flaxseed oil</li>
	<li>Walnuts</li>
	<li>Oily fish, such as cod, halibut, and trout</li>
	<li>Omega-3-enriched eggs or margarines&mdash;check labels</li>
</ul>

Medically reviewed in October 2019.

All About YOU: Getting More Better-for-You Fats

Plan that summer picnic around bean salads instead of brats and you may enjoy a smaller waist -- even if you eat the same number of calories as the brat lovers!

In a recent study, the biggest meat eaters tended to gain pounds over time -- almost an extra pound a year. But a diet with the same number of calories -- just less meat -- wouldn&#39;t cause the same weight gain, according to the researchers.

Bean Lovers, Rejoice 
It&#39;s not clear from the study results why eating less meat might help keep off excess pounds, but the data suggest that it&#39;s not simply about calories. Perhaps the waist-widening effects have something to do with the type of fat found in meats -- mainly saturated fat. More research is needed to solve the riddle. But whatever the cause, it&#39;s one more tasty reason to make plant-based foods your favorite protein source. Beans make an excellent meat substitution because they&#39;re ultra low in fat and calories yet high in protein and filling fiber. Beans also are a great source of health-promoting phytochemicals. (Get ready for a tasty heatwave with this recipe -- <a href="https://www.sharecare.com/health/healthy-recipes-healthy-meals/whats-recipe-black-bean-salad">Black Bean Mango Salad.</a>)

Why Beans Are Even Better 
And the really, really great news with beans is that if you&#39;re using them in place of meat, you probably won&#39;t eat as many calories as people diving into the equivalent meat-based dish. That&#39;s because you&#39;d have to eat a lot more beans to get the same number of calories. For example, you&#39;d have to munch 2 full cups of kidney beans -- more than a jumbo 15-ounce can! -- to equal the number of calories in a steak. So making beans the focus of soups, summer salads, and tacos is a natural, easy way to take in fewer calories with lots of dishes. <a href="https://www.sharecare.com/health/health-value-of-foods/what-are-health-benefits-legumes">(Find out which beans are highest in phytochemicals.)</a>

<a href="https://www.sharecare.com/health/digestive-health/how-cook-beans-produce-gas">Toot-proof your next bean-filled meal with this trick.</a>

<a href="https://www.sharecare.com/health/cooking-and-health/what-is-soaking">Learn how to cook tender, low-sodium, economical beans.</a>

Medically reviewed in March 2019.

Eat This Protein for Calories That Don't Count

If you&#39;re trying to watch your weight, you don&#39;t have to forgo appetizers altogether. In fact, choosing the right starter before your meal may actually help you eat less overall. So don&#39;t deprive yourself of that fresh whole-grain bread and olive oil the next time a waiter brings it to your table. It may be your diet&#39;s best friend.

There&#39;s some research that suggests that healthy unsaturated fats&mdash;like the ones found in nuts, olive oil, avocados and some fish&mdash;can help you to feel fuller, though not as well as protein and healthy carbs (think whole grains).&nbsp;

And it doesn&#39;t take much: Just 70 calories worth will do the trick. That&#39;s about 1/2 tablespoon of olive oil, 6 walnuts, 10 almonds, 1/4 of a medium avocado, or 2 ounces of smoked salmon.

So ditch the chips, and instead try some of these delicious healthy-fat appetizers.

Spicy almonds 
Makes 2 cups 
Serving size: 12 almonds 
Calories per serving: 89

Ingredients

<ul>
	<li>2 tablespoons olive oil</li>
	<li>2 cups dry-roasted, unsalted almonds</li>
	<li>1 tablespoon Worcestershire sauce</li>
	<li>1 tablespoon brown sugar</li>
	<li>2 teaspoons chili powder</li>
	<li>1 teaspoon salt</li>
	<li>1/2 teaspoon cayenne pepper</li>
</ul>

Directions 
1. Heat the olive oil in a large skillet until hot but not smoking, and then add the almonds and stir to combine. 
2. Add the Worcestershire sauce, sugar, chili powder, and salt; stir until the almonds are evenly coated. 
3. Remove from heat, and spread the almonds in an even layer on a baking sheet. 
4. Sprinkle evenly with cayenne pepper and allow to cool.

Savory olive tapenade 
Makes 10 servings 
Serving size: 2 tablespoons 
Calories per serving: 74

Ingredients

<ul>
	<li>1 teaspoon capers</li>
	<li>3/4 cup green olives, pitted</li>
	<li>3/4 cup black olives, pitted</li>
	<li>2 cloves garlic, minced</li>
	<li>1/4 cup olive oil</li>
	<li>1 teaspoon lemon juice</li>
	<li>2 tablespoons fresh basil, chopped</li>
	<li>Pepper, to taste</li>
</ul>

Directions 
1. Combine all the ingredients in a food processor, and pulse until the olives are finely chopped. 
2. Serve with baked whole-wheat pita chips or thinly sliced and toasted whole-wheat bread.

Zesty pesto spread 
Makes 14 servings 
Serving size: 2 tablespoons 
Calories per serving: 70

Ingredients

<ul>
	<li>1 1/2 cups fresh spinach leaves</li>
	<li>1/2 cup fresh basil</li>
	<li>2 cloves garlic</li>
	<li>1/3 cup olive oil</li>
	<li>1/3 cup walnuts</li>
	<li>2 tablespoons grated Parmesan cheese</li>
	<li>Pepper, to taste</li>
</ul>

Directions 
1. Combine all the ingredients, except the olive oil, in a food processor until the mixture is finely chopped. 
2. Then, with the food processor running, slowly pour in the olive oil until it&#39;s all incorporated. 
3. Spread onto whole-wheat crackers.

Losing weight just got easier. <a href="https://www.sharecare.com/health/controlling-appetite/article/how-to-eat-less-health-tip">Here are 12 ways to eat less and melt pounds.</a>

Medically reviewed in October 2019.

Eat the Good Fat First

Forget the special postworkout protein drinks. Have a glass of this if you want to maximize muscle toning: milk.

For reasons not yet understood, it seems that milk proteins are particularly ideal for the muscle-building process. In studies, exercisers who drank milk gained 6 pounds of lean muscle mass over the course of 11 weeks.

Not Created Equal 
We all know that resistance training builds muscle. Some of us also know that a protein-rich snack after strength training can give that muscle-building process a boost. But now, researchers are discovering that not all proteins are created equal. Every protein source is made up of different amino acids, and the types may affect the way different protein sources are broken down and used by the body to build muscle. <a href="https://www.sharecare.com/health/eating-habits-nutrition/what-good-snack-before-walk">(Have a handful of this fat-burning snack before your workout.)</a>

Made for Muscles 
If dairy isn&#39;t your thing, you can still reap some muscle-building rewards by getting other kinds of protein into your diet. In the study, milk bested soymilk when exercisers added 20 grams of protein from their chosen source every day. But the soymilk drinkers did gain muscle, too. Just less of it -- about 3 pounds&#39; worth. Whatever protein source you choose, try eating some anywhere from 30 minutes before to 2 hours after you work out for best results. <a href="https://www.sharecare.com/video/health-topics-a-z/healthy-beauty/why-women-should-strength-train">(Watch this video to find out how much fat a woman can burn with just a few extra pounds of muscle on her body.)</a>

Medically reviewed in November 2019.

Get More Muscle Tone with This Protein

Which do you have on the menu tonight -- chicken, beef, pork, or fish? Your answer just might affect your life span.

Your best bet: Choose two legs -- or a couple of flippers -- over four. In other words, the healthy meats (chicken and fish). A study found that people who ate the most red (beef, pork) or processed (hot dogs, bacon) meats had the highest risk of dying during the 10-year analysis.

Pick a Protein 
The red- and processed-meat eaters also had a higher risk of dying from cancer or heart disease. Why? Researchers aren&#39;t exactly sure. Could be the preservatives in processed meats. Could be the artery-clogging fats found in beef and bacon. Or it could be that both red- and processed-meat eaters consume less body-friendly foods like whole grains, fruit, veggies and the healthy meats. In fact, other research shows that vegetarians fare best when it comes to heart disease mortality. (Cooking meat at high temps creates carcinogens. <a href="https://www.sharecare.com/health/diet-nutrition/article/hot-off-the-grill-great-food-thats-also-good-for-you">See how the experts minimize cancer-causing compounds when cooking.</a>)

Substitution Situations 
A shorter life span is a big price to pay for indulging in cheeseburgers and BLTs. So stuff those tacos with healthy meats like ground turkey, and order the veggie pizza next time you&#39;re short on time (hold the pepperoni!).

Take the first steps to growing younger and healthier with the <a href="https://www.sharecare.com/static/realage">RealAge Test</a>.

Medically reviewed in November 2019.

Increase Your Life Span with This Protein

Worried about losing muscle mass as you shed weight? The solution may be to add more protein to your diet.

Women naturally lose muscle and strength as they age, more so than men. For older women who are on a diet, consuming more protein may help preserve muscle mass and foster a better muscle-to-fat body composition.

Protein Pick-Me-Up 
In a recent study, 31 <a href="https://www.sharecare.com/health/osteoporosis-prevention/if-post-menopausal-prevent-osteoporosis" target="_blank">postmenopausal women</a> were divided into two groups, with each group on a 1,400-calorie diet. One group consumed a powdered whey protein supplement twice a day, while the other group received a placebo containing carbohydrates. Everyone in the study was encouraged to do light exercise, such as walking and stretching.

Researchers assessed the women&rsquo;s strength, balance, and ability to do physical tasks, such as getting up from a chair and lifting a book above shoulder height, before and after the study. Magnetic resonance imaging was used to gauge the muscle volume of each woman&rsquo;s right thigh and to measure the amount of fat around the thigh and within the <a href="https://www.sharecare.com/health/senior-health/what-causes-weak-thigh-muscles" target="_blank">thigh muscle</a>.

Thigh Masters 
After 6 months, both groups had lost weight -- and strength. But the women consuming additional protein lost 3.9 percent more weight than the placebo group and gained 5.8 percent more thigh muscle. This led to better balance and improved task performance.

Medically reviewed in November 2019.

Eat This to Maintain Your Muscles

The journey of getting older doesn&#39;t have to mean getting weaker, too.

But go just one week without enough protein and your muscles could be on the path to punyville.

Protein Power 
We all know that exercise is the best way to keep muscles in tip-top shape and fight the natural decline in strength that comes with aging.

But what you eat matters, too. That&#39;s what a study of older men and women revealed. Those who went for a week without adequate protein started to show early signs of muscle deterioration.

In a world of high-protein diets and meat-laden buffets, getting enough protein may not seem like problem No. 1 for most people. But research shows that elderly people often fail to do just that.

What&#39;s Your Number? 
Which protein-rich snack could help lower blood pressure? <a href="https://www.sharecare.com/health/high-blood-pressure/article/a-seed-of-truth">Read this tip to find out.</a>

You don&#39;t want to go overboard on protein, because too much could stress your kidneys. How much protein do you need? <a href="https://www.sharecare.com/health/protein-diet-nutrient/how-much-protein-do-need">Use this calculation for a breakdown based on your weight, age, and activity level.</a>&nbsp;

Medically reviewed in November 2019.

Pumping Up with Protein

Year after year, polls put weight loss among Americans&rsquo; top aspirations. It&rsquo;s a worthwhile goal, but not if you opt for a crash diet&mdash;a sudden, drastic reduction of daily calories. Studies have shown crash diets can lead to fast weight loss, but also fast weight gain once the diet is over, which may also lead to yo-yo dieting. This yo-yo of loss and gain is not only ineffective, it could be dangerous to your overall health&mdash;and possibly contribute to heart disease.

In November 2016, a team led by Somwail Rasla, MD, of Memorial Hospital of Rhode Island presented research to the American Heart Association that followed nearly 160,000 women past childbearing age for a period of just over 11 years.

If a woman began the study at a normal weight and repeatedly lost and gained weight over the 11-year time period, she was three and a half times more likely to die of a sudden heart attack. She was also 66 percent more likely to die of heart disease. A regime of 500 to 1,000 calories a day&mdash;in other words, a crash diet&mdash;led to shifts in body fluids that threw off the balance of potassium, calcium and magnesium. This imbalance, researchers concluded, could be behind sudden cardiac death in susceptible middle-aged women. On the other hand, if a woman simply gained weight, she wasn&rsquo;t more likely to die of heart disease.

The appeal of crash diets is simple to understand. They make it easy to quickly lose 10 to 20 pounds, and you get a little honeymoon when you celebrate that achievement. But these diets hurt you in three ways:

1. You lose muscle 
Your body normally uses fat for energy. When you cut your calories or carbohydrates too low, your body is forced to break down muscle, as well. The lower number on the scale reflects a loss of muscle as well as fat. If you regain, you&rsquo;ll get back the fat but not the muscle.

2. Your metabolism slows down 
When we cycle through yo-yo diets, most of us eventually lean back on our old habits and the pounds creep on. According to a 2009 study by a Texas team published in the&nbsp;International Journal of Exercise Science, the ratio of fat and muscle not only tips towards more fat, but we also experience more overall inflammation and a less desirable cholesterol profile.

Because you have less muscle, which uses more energy than fat, your metabolism begins to slow down. Another 2009 study published in&nbsp;PLoS One&nbsp;by researchers at Pennington Biomedical Research Center in Baton Rouge found that your body reacts as if you were living through a period of famine. You naturally become less active, which makes sense for survival in wartime or a drought. But in modern life, it means that you&rsquo;re less healthy. It also means that it will be harder to lose weight the next time, which is an all-too-familiar experience for people struggling with a lifetime of yo-yo dieting.

3. You feel stressed 
A team of psychologists reported in the May 2010 issue of&nbsp;Psychosomatic Medical Journal&nbsp;that the wear and tear on your body from yo-yo dieting triggers a rise in cortisol, a hormone associated with stress and anxiety. In the long run, this anxiety will hurt your goal of a stable, healthy weight.

Change your life instead 
Getting off the yo-yo dieting roller coaster doesn&rsquo;t mean you&rsquo;re doomed to an unhealthy weight. The key is deciding that you&rsquo;re going to live a healthy life. In validated research, Dr. Dean Ornish and his team have established that a low-fat, whole food, plant-based diet, along with regular exercise, stress management and social support, is a successful strategy for sustainable weight loss.

The average patient in the 12-week Ornish Lifestyle Medicine program loses 14 pounds over that period and reports being 20 pounds thinner after a year. At the same time, patients protect themselves against heart disease, early stage prostate cancer and diabetes. Ornish Lifestyle Medicine also promotes longevity by increasing the length of your telomeres, which are the ends of chromosomes that control cell aging.

Looking for other ways to live more healthily? Reverse heart disease and diabetes, lose weight and reduce your risk of cancer with&nbsp;<a href="https://www.ornish.com/zine/the-foundation-of-a-successful-exercise-program/" target="_blank">these tips from Dean Ornish</a>.

Originally published on Ornish Living.

Medically reviewed in June 2018. Updated in February 2021.

3 Reasons to Stop Yo-Yo Dieting

Backyard barbecues, afternoons spent poolside, and days at the amusement park just wouldn&rsquo;t be the same without ice-cold lemonade. Unfortunately, the official beverage of summer is terrible for your teeth. The only way to fully avoid the dental health risks of lemonade&mdash;or any other sugar-sweetened beverage, for that matter&mdash;is to choose plain water instead.

But if you have an irresistible hankering for that tart, sugary treat, here are some simple tips for safer sipping.

Avoid excessive sugar 
Whether yours is fresh-squeezed or store-bought, most lemonades contain loads of sugar, which can lead to cavities. After sipping a glass, swish some clean tap or bottled water around in your mouth. This will help wash away some of the sugar left on the surface of your teeth. To really reduce the amount of sweet stuff, you can always make your own low-sugar lemonade at home.

Beware of acid and erosion 
Lemon juice is high in citric acid, which can damage your enamel, the hard outer part of your teeth. Lemon juice has one of the lowest pH levels of all fruit juices, meaning it is more acidic. Its pH can range from 2.0 to 2.6 (on a scale of 0 to 14, pure water being a neutral 7).&nbsp;If the environment in your mouth drops below a pH of 5.5, enamel can be eaten away. Erosion is not reversible once it occurs.

One way to lessen the impact of acid it to use a straw. Typically, when you take a drink, the liquid sloshes around in your mouth, soaking your teeth. Sipping on a straw can help move lemonade past your teeth and to the back of your mouth, limiting your teeth&rsquo;s exposure to the acid. Brushing your teeth after an acidic drink can also help, but be sure to wait at least an hour after eating or drinking. Acid can soften enamel and brushing too soon after consuming something acidic can cause damage.

Stop chewing ice 
Sure, it&rsquo;s made of water but chewing on something as hard as ice is bad for your teeth. This can lead to problems like painful chips, cracks, and broken dental appliances. Break your ice-chewing habit and just say no to the crunch. Instead, let ice melt and enjoy the hydration.

Concoct your own drink 
While it&rsquo;s easier to make a pitcher of lemonade using a powder or frozen concentrate&mdash;or to just open a bottle of a premade drink&mdash;it&rsquo;s rarely the best option for your dental or overall health. By making your own, you&rsquo;ll be able to cut the sugar and control the acidity of your drink.

For sweetness and flavor without added sugars, consider using fresh produce or herbs in your lemonade. Puree and strain any fruits before combining with water and lemon juice. You can try watermelon, cucumbers, or any type of berry. Top off with some chopped pieces of whatever fruit you choose, as well as a sprig of fresh mint, basil, or rosemary.

Remember healthy alternatives 
An occasional glass of lemonade is not going to cause a cavity, erode your teeth, or derail any health goals. But if you&rsquo;re reaching for this sweet treat on a daily basis, it&rsquo;s best to cut back and substitute with other options.

The best option is&mdash;you guessed it!&mdash;drinking more water. You can start gradually but work towards the goal of replacing daily lemonade and other sugar-sweetened beverages with water. If you still crave a citrus flavor, you can have the best of both worlds by squeezing a small wedge of lemon or lime into your water.

Medically reviewed in July 2019

4 Steps to a Healthier Lemonade

Keep your skeleton strong and fracture-free by serving that calcium supplement with a healthy salad on the side.

Salad? Yep, salad. A 4-year study found that older adults with the highest intakes of carotenoids -- think tomatoes, carrots, and leafy greens for major sources -- retained more bone mineral density than folks eating fewer fruits and veggies.

Antioxidant Bone Protection 
Fruits and vegetables are bursting with antioxidants called carotenoids -- including compounds like lycopene, beta carotene, lutein, and zeaxanthin, to name a few. Don&#39;t bother trying to pronounce them. Just know that a veggie-stacked healthy salad will probably provide your daily needs and then some. (Not a fan of raw? <a href="https://www.sharecare.com/health/diet-nutrition/article/steamed-veggies-or-raw-veggies-for-healthy-cholesterol">Here are some veggies that are actually better for you when steamed.)</a>

How They Work 
Carotenoids may protect bones by stymieing the oxidative stress thought to play a role in age-related weakening of bones. They may also act synergistically with vitamin D to boost bone-cell growth. Still need more reasons to eat a healthy salad packed with carotenoids? Try these:

<ul>
	<li>They give you a more brilliant smile. <a href="https://www.sharecare.com/health/dental-oral-health-teeth/article/eat-your-way-to-pearly-whites">Here&#39;s how to eat your way to whiter teeth.</a></li>
	<li>They give you better breath.&nbsp;</li>
	<li>They help slim you down.</li>
</ul>

Is there a difference between low bone mineral density and osteoporosis? <a href="https://www.sharecare.com/health/osteoporosis/what-is-osteoporosis">Find out here.</a>

Medically reviewed in February 2020.

Carotenoids: The Calcium Side Your Bones Crave

Have you pushed aside the butter dish and switched to the tubs of trans-fat-free margarine? Have you kicked lard to the curb, choosing now to brown, saut&eacute; and bake with corn or vegetable oil? Many of us are resting easy in the knowledge that as long as we eat mostly the good kinds of fat&mdash;meaning unsaturated fats&mdash;our hearts are probably in the clear, right?

Not so. Merely switching to unsaturated fats is not the only key to healthful fat consumption. Research shows you need different kinds of unsaturated fats. Here&rsquo;s the lowdown.

The facts on fats 
As with other foods, if you are eating too much fat, regardless of the kind, and you are not expending a similar number of calories, you&#39;re risking <a href="https://www.sharecare.com/health/obesity-overweight-condition/slideshow/surprising-factors-increase-obesity-risk">weight problems</a> and all of the related health complications.

But there are many good things fat can do for you. Dietary fat is a necessary part of maintaining energy levels, and it provides the body with essential fatty acids that it cannot produce on its own. Dietary fats aid in nutrient absorption, make foods more palatable and help you feel sated. They also assist the body in the production of substances that are essential for immune function, tissue repair and prostaglandin production.

Fat is still part of a healthful diet, but it&#39;s important to know what kind you are eating. Saturated fats come mostly from animal products like meat and butter; eating too much food that&rsquo;s high in saturated fat may raise your cholesterol and increase your risk for <a href="https://www.sharecare.com/health/heart-health/slideshow/7-things-sabotaging-your-heart-health">cardiovascular problems</a>. Unsaturated fats are heart-healthy fats. There are two kinds: monounsaturated and polyunsaturated. Both can benefit your health.&nbsp;

Do you know where to find unsaturated fats? Answer this question to find out.

Q: Which snack contains mostly unsaturated fats?

<ol>
	<li>Peanut butter on a banana</li>
	<li>A couple of olives</li>
	<li>Avocado toast</li>
	<li>A handful of walnuts</li>
	<li>All of the above</li>
</ol>

A: All of the above. Nuts, seeds, olives and avocado are low in saturated fat and high in unsaturated fat. The walnuts are also high in omega-3 fatty acids, a type of polyunsaturated fat. Along with omega-6 fatty acids, another kind of polyunsaturated fat, omega-3s play a key role in keeping you healthy.

Your body doesn&rsquo;t make omega-3 fatty acids. You have to get them from foods like flax seeds, chia seeds and walnuts. Answer this question to find out about another good source of these healthy fats.

Q: You&#39;re looking to add a dose of healthy omega-3 fats to your diet today. What should you do?

<ol>
	<li>Drizzle your salad with a dressing made with olive oil</li>
	<li>Snack on a serving of popcorn popped in safflower oil</li>
	<li>Have a serving of wild salmon at lunch or dinner</li>
</ol>

A: Have a serving of wild salmon at lunch or dinner. Oily fish from cold-water climates, such as salmon, are typically good sources of omega-3 fats. Safflower oil is rich in omega-6 fats; olive oil is an excellent source of monounsaturated fats that also fight disease but contains no omega-3 fats.

Keep in mind that omega-3 levels can vary greatly in fish depending upon where it comes from. It&#39;s often difficult to know exactly how much omega-3 fats fish contain, regardless of whether it&#39;s wild or farmed. Also, before you choose your fish, find out the typical methylmercury levels for various fish from the FDA.

What is monounsaturated fat? 
Monounsaturated fat remains one of your best choices when it comes to including fat in your diet. Where can you get your monounsaturated fat? Try answering this question.

Q: You&#39;re saut&eacute;ing vegetables to eat with your dinner. Which of the following unsaturated fat sources is your best choice?

<ol>
	<li>Canola oil</li>
	<li>Olive oil</li>
	<li>Sunflower oil</li>
	<li>Any of the above</li>
</ol>

A: Olive oil. Both canola oil and olive oil are high in monounsaturated fat. However, there is less research behind canola oil than there is behind olive oil. Also, the way canola oil is produced creates byproducts that may have negative health impacts, so olive oil remains your best bet.

The right amount of saturated fat 
The body needs a small amount of saturated fat for certain physiological functions. Just don&#39;t go overboard. Your saturated fat intake should remain below 10 percent of your total daily calories, according the 2015-2020 Dietary Guidelines for Americans. That means if you consume 2,000 calories per day, no more than 200 of those calories should come from saturated fat. That&#39;s about 2 tablespoons of butter. Keep your butter intake light if you consume other foods with saturated fat, such as eggs, red meat, baked goods or whole dairy products such as full-fat cheese.

If you need to cut back on saturated fat or total fat intake, stick to non-fat substitutions for omega-6-rich fats. For example, whole-fruit spread can replace margarine. And whenever you bake, find healthier substitutions for oil and butter, such as fruit purees or yogurt.

The future of fats 
Research into the health impacts of dietary fat is ongoing. Someday soon, more pieces of the puzzle may be discovered. For example, additional sources of healthy omega-3s, additional benefits of various dietary fats and new knowledge about the best ways to <a href="https://www.sharecare.com/health/fats-nutrients-diet/article/good-and-bad-fats-the-ultimate-guide">include fat in the diet</a> may be just down the road. Being adaptable and flexible and staying abreast of the latest research can help you take advantage of the latest scientific findings as they unfold.

Medically reviewed in October 2019.

How to Get More Healthy Fats Into Your Diet

These recipes deliver brain-healthy nutrients to keep your mind sharp.

Dr. Amen’s Top Recipes for Better Brain Health

Can&rsquo;t seem to remember where you set you keys? Constantly forgetting to pick up the dry-cleaning? Well put down the potato chips and step away from the snack cakes, because your favorite processed foods could be the culprit.&nbsp;

Memory Meltdown 
A study by a team at UC San Francisco and released by the American Heart Association has revealed that foods high in <a href="https://www.sharecare.com/health/trans-fats/what-is-trans-fat">trans fats</a>, like French fries, chips and doughnuts, are linked to a decline in memory for men under the age of 45.

For the study, 1,000 healthy men were asked to fill out a dietary questionnaire allowing researchers to estimate their daily trans fat consumption. The men were then given a memory test, where they were shown 104 cards with words printed on them. The men had to state whether the word they were shown was new or duplicated from an earlier card.

Researchers found those who consumed the most trans fat remembered 10 percent fewer words than those who consumed less of the unhealthy fat, even after participants&rsquo; age, education, ethnicity and depression were taken into account.

Researchers concluded that trans fats were strongly linked to worsening memory in young to middle-aged men, though a direct cause-and-effect relationship couldn&rsquo;t be established.

<a href="https://www.sharecare.com/health/trans-fats/what-health-concerns-hydrogenated-oil">Trans fat consumption</a> has also been shown to contribute to an increased risk of heart disease, diabetes, obesity and even certain types of cancer.

Secret Sources of Trans Fat 
While we all know to pass on the fast food fried chicken and skip the packaged sweets, be sure to also steer clear of these trans-fat saboteurs:

<ul>
	<li>Non-dairy coffee creamer &ndash; There&rsquo;s nothing like a good cup of coffee, and non-dairy creamer may seem like a healthier choice when it comes to lightening up your cup &ndash; especially for those suffering from lactose intolerance. Be warned, though. This common coffee companion is actually full of partially hydrogenated oil, another name for trans fat. Opt for other dairy-free options like almond or soymilk, instead.</li>
	<li>Pie and piecrusts &ndash; These are a convenient go-to for baking. Unfortunately, store-bought pies and piecrusts can have anywhere between 2 and 4.5 grams of trans fat per serving, thanks to the shortening they contain. Your best bet will be making your pie from scratch. You could even get the kids involved and make it a fun, family activity.</li>
	<li>Pancake and waffle mixes &ndash; A common anytime breakfast staple, pancakes and waffles are part of morning traditions for many of us. The bad news? Pre-made mixes have up to 1.5 grams of trans fat per serving. This year, make your own mixes at home using simple, natural ingredients like flour, milk, unsalted butter and eggs.</li>
</ul>

If you aren&rsquo;t sure whether or not your favorite products contain this type of fat, <a href="https://www.sharecare.com/health/nutrition-diet/how-can-read-food-labels">read the label</a>. Many brands offer trans fat-free varieties, but keep an eye out for partially hydrogenated oils. This easy-to-overlook trans fat source is often hidden in the ingredient list.&nbsp;

Trans Fat Means Trouble for Your Memory

By now, you&rsquo;ve probably heard the hype (and the truth) surrounding the <a href="https://www.sharecare.com/health/live-to-one-hundred/article/why-you-should-cut-down-meat-consumption">health benefits</a> of eating less meat. It&rsquo;s true that vegans, those who don&rsquo;t eat any animal-based foods, and vegetarians are typically at a lower risk of heart disease, type 2 diabetes, high blood pressure, certain cancers, like breast cancer and prostate cancer, and obesity. Of course, vegetarians tend to have healthier lifestyles in other ways, too, and more research is needed to sort out which benefits are due to diet or other factors such as exercise.

But how will your mind and body react when you reduce the amount of meat you consume, or stop eating it completely, especially if you&rsquo;ve been eating it your entire life? Interventional cardiologist <a href="https://www.sharecare.com/doctor/dr-nishant-kalra">Nishant Kalra, MD</a>, of Grand Rapids, Michigan, explains some of the changes you might notice, like increased energy levels and a better mood. Plus, he shares the number one way he helps his patients wean themselves off of meat-based proteins. &nbsp;&nbsp;

At first, you may still feel hungry 
For the first week or two of going meatless, psychologically, you&rsquo;ll probably feel like you&rsquo;re still hungry, says Kalra. &ldquo;Even if you&rsquo;ve consumed all the food components&mdash;protein, carbohydrates and calories&mdash;you may feel unfulfilled.&rdquo; Why? &ldquo;If you&rsquo;re accustomed to eating meat and a side of small vegetables at most meals, and you&rsquo;re shifting yourself to mostly vegetables, you&rsquo;ll probably feel like you haven&rsquo;t eaten your main course,&rdquo; says Kalra. And since some vegan diets may be lower in fat and protein, the unsatisfied feeling may be related to that, too.&nbsp;

Kalra says this feeling may continue for a week or so, but your mind will get used to your new eating patterns in a few weeks. Foods like, avocado, nuts, quinoa, lentils and tofu are protein-packed vegetarian foods that will fill you up.

Your taste buds may change 
Zinc, a mineral that assists in immune function and wound healing, can also affect your sense of taste and smell. Zinc is found in oysters, beef and crab, so if you&rsquo;re not eating meat or fish, you may not be getting as much zinc as you need. And some vegetarian foods, like legumes and whole grains, contain phytates, acids that may reduce the body&rsquo;s absorption of zinc.

&ldquo;Some people say that they lose their taste for meat after having gone without it, and that may be the case. Zinc is an important mineral that helps with taste buds and the sensitivity of the taste buds, and on a vegetarian diet you&rsquo;re not getting as much of it,&rdquo; says Kalra.

Vegans and vegetarians should be aware of daily zinc recommendations. Adult women should aim for 8 milligrams of zinc per day, while men should aim for 11 milligrams per day. If your foods don&rsquo;t have enough, dietary supplements can help, too. Fortified cereals, yogurt, cashews and oatmeal are some of the vegetarian-friendly foods that can help up your zinc intake.

Your gut will love you 
The microorganisms that live in your body are called your microbiome. These organisms contribute to proper digestion, a healthy immune system and healthy gut tissue. The dietary fiber in vegetables, fruits and whole grains help your body maintain a healthy intestinal microbiome by contributing to the growth of &ldquo;friendly&rdquo; bacteria. That means a vegetarian diet may improve your digestive tract health, regulate bowel movements and prevent constipation.&nbsp;

When you first start adding more plant-based foods to your diet, you may feel like you&rsquo;re going to the bathroom more than usual. But if you&rsquo;re going once a day, you&rsquo;re actually becoming more regular.

You&rsquo;ll increase your life expectancy 
Eating less meat is naturally going to lower your risk of heart disease, cancer and obesity, and doing so will help you live longer.

This theory was put to the test when National Geographic magazine, longevity researchers and best-selling author Dan Buettner joined together to gather lifestyle secrets from the <a href="https://www.sharecare.com/health/live-to-one-hundred/article/secrets-from-people-who-live-longest">world&rsquo;s longest living communities</a>. What did they find? The world&rsquo;s healthiest communities adopted a plant-based diet, low in high-fat animal products like beef and chicken. The people within these communities mostly eat plant-based foods like legumes, tofu and leafy greens, and limit their meat consumption to five or fewer servings per month. &nbsp;

Preliminary research presented at a 2018 American Heart Association conference supports this, as well. Scientists found eating lots of plant-based foods full of monounsaturated fatty acids&mdash;like avocado and nuts&mdash;was linked to a reduced chance of dying from heart disease or other causes. Comparatively, diets rich in monounsaturated fatty acids from meat sources&mdash;like eggs, full-fat dairy and red meat&mdash;were connected to a higher risk of the same.&nbsp;

To reach their conclusions, researchers analyzed data from more than 90,000 people over an average of 22 years, about 4,600 of whom died of heart disease. They also estimated that swapping out animal sources of monounsaturated fatty acids for plant sources could drop your odds of dying from heart disease&mdash;or any cause&mdash;by about 25 percent.

You may notice the number on the scale drop &nbsp;&nbsp; 
Simply reducing&mdash;or nixing meat from your diet completely&mdash;can help your weight loss efforts. &ldquo;Studies show that people who stick with a vegetarian diet consume less fatty food, and are thinner than people who eat meat,&rdquo; says Kalra.

And a study from Loma Linda University showed that vegetarians, despite having the same calorie intake as non-vegetarians, tended to have a lower body mass index than those who ate meat. The study also found that vegans had the lowest percentage of people who were obese, just 9.4 percent, while meat eaters had the highest percentage of people who were obese, at 33.3 percent.

Researchers believe these findings are largely due to the difference in nutrients vegetarians, vegans and meat eaters consume. In general, meat eaters consume less plant proteins, beta carotene, fiber and magnesium, and more fatty acids known to contribute to heart disease. On the other hand, vegetarians typically consume more fiber, potassium and vitamin C.

While these findings indicate a link between a vegetarian lifestyle and a lower body weight, further studies need to examine other lifestyle factors such as exercise and how that plays into the equation.

It&rsquo;s important that you start small 
If you make drastic changes all at once, it&rsquo;s going to be difficult to maintain. &ldquo;I tell my patients to start by doing away with red meat first. It&rsquo;s okay to indulge once a month or so, but I like to see them concentrate on lean meats like chicken, turkey and deer meat,&rdquo; says Kalra. After that, he recommends they gradually stop eating lean meats, too. &ldquo;I especially recommend a meat-free diet to those who have peripheral vascular diseases, blockages in the arteries, stroke, high blood pressure and diabetes,&rdquo; says Kalra.

<a href="https://www.sharecare.com/health/live-to-one-hundred/slideshow/easy-ways-eat-less-meat">Here are some easy ways to get started</a>.

Medically reviewed in February 2019.

Diets