Heart Health Month
Here are some beneficial heart health tips. According to the American Heart Association, the majority of fats that we should eat should be monounsaturated (MUFAs) or polyunsaturated (PUFAs) fats. These are considered good fats and can lower your risk of heart disease. The bad fats – saturated fats and trans fats – can negatively affect your health.
Monounsaturated fats (MUFAs) can be found in the following:
• Avocados
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Natural peanut butter (containing just peanuts and salt)
***Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. Monounsaturated fats – like all fats – contain nine calories per gram.
Polyunsaturated fats (PUFAs) can be found in:
• Walnuts
• Soymilk
• Tofu
• Sunflower seeds, Sesame seeds, Flax seeds and Pumpkin seeds
• Fatty Fish (i.e., Salmon, Tuna, Mackerel, Herring, Trout, Sardines)
***The two major classes of polyunsaturated fats are Omega-3 and Omega-6 fatty acids. Like all fats, polyunsaturated fats contain nine calories per gram.
Cooking Oil
The following oils are considered healthy saturated fats, and are best suited for cooking due to their ability to withstand heat:
• Coconut Oil
• Ghee (Clarified Butter)
• Sustainable Red Palm Oil
