Healthy Food for Heart Recommended by Doctor
Natural Health & Beauty
Now how do you accomplish these goals? To eat less saturated fat and trans fat and
more monounsaturated fat, you need to know the difference between types of fats.
Trans Fat
Trans fat is created by adding extra hydrogen molecules to an oil, causing it to be
solid instead of liquid. Trans fats are in hydrogenated and partially hydrogenated
vegetable oils, stick margarine, shortening, commercial baked goods, frosting, fried
foods and junk foods like donuts, pastries, candy bars, cookies, potato chips and
corn chips because they are all cooked in a solid fat such as hydrogenated coconut,
soy or palm oil. Decreasing intake of trans fat means eating less snack, and junk
foods. Most of the beauty clinics and health parlors emphasize on strict meal
regimen.
Remember if you add more monounsaturated fat to your diet, you need to cut back on
saturated and trans fats so you are not just simply adding more fat calories.
Saturated Fat
You can recognize saturated fats because they are solid at room temperature.
Examples of saturated fat include cheese, butter, ice cream, cream, sour cream,
chocolate, cocoa butter, egg yolk, whole egg, coconut oil, palm oil, palm kernel oil
and lard. Meat that is not lean is also high in saturated fat, such as prime rib, spare
ribs, sausage, bacon, hot dogs and the skin of chicken. One way to decrease your
intake of saturated fat is to eat smaller portions of animal food or eat them less often.
MONOUNSATURATED FAT
These foods help keep the weight off and lower cholesterol:
olive oil,
canola oil,
peanut oil,
avocado,
olives,
almonds,
cashews,
peanuts,
pecans,
tahini,
natural peanut butter,
sesame seeds.

POLYUNSATURATED FAT
Promote wellness. Avoid these foods or eat only in strict moderation: Corn oil,
soy oil,
safflower oil,
tub margarine,
walnuts,
mayonnaise,
salad dressing,
pumpkin seeds,
sunflower seeds.

SATURATED FAT
Promote wellness. Avoid these foods or eat only in strict moderation: butter,
margarine,
whole milk,
cheese, cream,
sour cream,
chocolate,
cocoa butter,
egg yolk,
whole egg,
coconut oil,
palm oil,
Neem Oil
palm kernel oil,
hydrogenated or partially hydrogenated oil,
lard,
beef tallow,
and any meat not on the very lean or lean list.

TRANS FATTY ACID
Found in most junk food. NOT for the healthy heart!
Hydrogenated vegetable oils,
stick margarine,
shortening,
commercial baked goods such as cookies,
donuts,
pastries and biscuits;
potato chips and other smack chips, french fries, frosting.
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