fat
Understand the "Bad" Fats and Go Trans Fat-Free
The "fat" information out there is confusing. Experts now recommend that we stay away from trans fats because they raise bad cholesterol and lower good cholesterol. But what are trans fats, anyway? They are the kinds of fats often found in cookies, crackers, and margarine. On ingredients lists, they show up as "hydrogenated" and "partially hydrogenated" oils.
Don't Be Afraid to Eat Fat
It’s good to have a little fat in your diet. In fact, about 20 to 35 percent of your total calories should come from fat. Just keep in mind that not all fats are created equal. Try to choose “good” fats—polyunsaturated and monounsaturated fats—that can help lower your risk of heart disease by reducing your cholesterol.
Avocados Make a Heart-Healthy Treat
Most people avoid avocados because of their high fat content. In fact, most of the fat in an avocado is monosaturated fat—the “good” kind of fat that actually lowers cholesterol levels. What’s more, avocados are loaded with fiber, vitamin E, folic acid, and potassium. Look for a fruit that is slightly firm, but yields to pressure.
Re-Train Your Taste Buds
Think you'll never be able to trade your whole milk for skim? Take heart. A study published in Appetite found that women who ate fewer high-fat foods over a six-month period began to prefer lower fat foods naturally. So go ahead and switch from full-fat to low-fat alternatives knowing that your taste buds will, indeed, adjust with time.
Make Holding the Mayo a Habit
Regular mayo has a whopping 10 grams of fat per tablespoon. On your next turkey sandwich, try a canola-based mayonnaise that has half the fat plus heart healthy omega 3s or choose spicy mustard, which is naturally nonfat. Making a salad or dip? Substitute low-fat yogurt or cottage cheese.
Reach for Dairy to Burn More Calories and Fat
Researchers at Purdue University found that women burned more calories and fat when they ate 1,000 to 1,400 milligrams of calcium per day. Try for three to four servings of calcium a day, but remember to keep your choices low-fat. Good sources include low- or no-fat yogurt, fat-free milk, low-fat cheese, calcium fortified orange juice, and collard greens.
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