Getting More Good Fats In Your Diet

Okay, so you realize you need to reduce saturated fat andavoid trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?

The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.

• Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
• Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
• Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
• Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
• Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.