Healthy Cooking: 10 Tips on Using Fats and Oil in a Healthy Diet
#3 Tip on Using Fats and Oil in a Healthy Diet
Eat more of unsaturated fats. In order to eat a heart-healthy diet, unsaturated fats are a must for you. Fish, corn oil, olive oil, pumpkin seeds, sesame seeds, hazelnuts and pecans have high levels of unsaturated fats in them. Oily fishes like salmon, trout, mackerel, tuna and sardines are full of omega-3 fatty acids. These are the good varieties of fats unlike the bad saturated fat found in ghee, palm oil, full-fat cheese, fatty beef and pork cuts, and whole milk dairy products.
These fishes must constitute a part of your heart-healthy diet. Omega-3 fatty acids also lower "bad" LDL levels, decrease blood pressure and lower levels of blood fat called triglycerides by 25%-30%.