Choosing Healthy Fats--Week 3
1) Choose Monounsaturated Fats which are Heart healthy and help to prevent heart disease
--Examples are; Olive oil (Extra virgin is best), Canola, peanut, and safflower oil
--People who live in Greece, Italy have significantly less heart disease than Americans as they Choose to use primarily monounsaturated fats

2) Omega 3 Fatty Acids...by adding 1 to 2 grams of this healthy fat daily you may lower your risks of fatal heart attack by 50% or more
--Examples are; Flaxseed Oil 1 Tablespoon (T) = 6.9 grams/ serving
Flax meal (ground) 1 T= 2.5 grams/ serving
Walnuts (1 oz)= 1.9 grams/ serving
Canola Oil 1 T= 1.3 grams/ serving
Soy Oil 1 T= 1.0 grams/ serving
Salmon 3 oz=1.1 grams/ serving

3) Work to Limit Your Daily Food Choices High in Saturated and Trans Fats (Partially Hydrogenated Oils) which are found in;
---Examples Saturated Fats in American Choices are; Cheese, Beef, Milk (Whole, and 2%), Ice Cream/ Frozen yogury/ Sherbert, Butter, Shortening and Animal Fats, Mayo, Margarine, Sausage, Potato chips, Fried Foods (ALL)
--Examples of Trans Fats to Avoid (Limit) and raise your risks for Heart disease/ Cancer and Diabetes are; Cakes, cookies, crackers, pies, white bread (made with shortening), margarine, Fried Foods (All especially french fries), Potato chips, corn chips, many types of popcorn (read the labels here), many cereals and candy marketed to children (Source: Dietary Guidelines Advisory Report, 2005)

Source: Eight Weeks to Wellness Lifestyle Change Series by Wellsource
www.wellsource.com