Cook With Healthy Fats

Believe it or not, fat is actually good for you. In fact, some of the top health organizations recommend eating as much fat as protein each day. The key is eating the right kinds of fat.

Eating too much of the saturated and trans fat can lead to serious health problems, including heart attack, stroke, obesity and cancer. Understanding the differences among fats and how to substitute will let you create heart-healthy, great-tasting dishes.


Bad Fats – Saturated and Trans
Reduce this type of fat in your diet as much as possible. It’s found in most animal products, including meats and dairy. Read food labels to see how much saturated and trans fat foods contain, and look for the percentage of your daily recommended intake of fat the food or drink contains.

Sources – Meat, poultry, game, dairy products, commercial baked goods (snacks and desserts), margarine, butter.

Avoid products with partially hydrogenated oil.

Good Fats – Monounsaturated, Polyunsaturated, Omega-3 fatty acids

Add these types of fats to your diet, or substitute them for saturated and trans fats when cooking.

Sources – Olive oil, nuts, cold water fish, vegetables, seeds