Saturated fats are solid at room temperature and are considered unhealthy. They contribute to heart disease by increasing blood cholesterol. Liquid at room temperature, unsaturated fats appear in polyunsaturated and monounsaturated forms. You should include polyunsaturated fats, like omega-3 and omega-6 fatty acids, in a healthy diet because the body doesn’t naturally produce them. Both polyunsaturated and monounsaturated fats help fight heart disease and lower cholesterol.
Red meat is a source of saturated fat. For those who want to include some red meat in their diet, it’s recommended that lean cuts of meat, like sirloin, be chosen. Heavily marbled cuts, like ribeye, are especially harmful. Trimming the meat and draining the fat after cooking is helpful.
Chicken, turkey, and seafood are better choices for meat. While some seafood, like shrimp, has cholesterol, most have substantial amounts of unsaturated fats. Salmon is especially good for a heart-healthy diet because it’s high in omega-3 fatty acids.
Meat is not the only source of protein. Other good sources include pinto beans, kidney beans, garbanzo beans, soybeans, lentils, split peas, and black-eyed peas. Linseed, flaxseed, chia seeds, walnuts, canola oil, and soybean oil also have high amounts of omega-3 fatty acids. Omega-6 fat can be found in sunflower seeds and oil, sesame oil, walnuts, Brazil nuts, pine nuts, pecans, and soybeans. Avocados, nuts, peanut oil, olive oil, and canola oil have high amounts of monounsaturated fats. These good fats can help improve heart health.
Healthy foods can be just as delicious as unhealthy options and there are many delicious ways to prepare these foods. Frying is not a good way to cook food for those who are health conscious, because frying is full of calories, even if you use an oil high in polyunsaturated fats. Grilling, baking, microwaving, boiling, roasting, stir-frying, broiling, poaching, stewing, and preparing in a crockpot are all healthier options.
It’s best to remove the skin when cooking chicken. The skin is full of unnecessary calories and saturated fat. Lean cuts of beef, chicken, turkey, and fish can be marinated in spices and sauces especially selected to enhance the flavor of specific kinds of meat.
Not all fats are bad. Your body requires some fat in moderation to function at its best. Consider incorporating foods such as avocados, nuts, and fish. These high-fat foods are healthy and packed with nutrients.
These are a few ways to better incorporate polyunsaturated fats into your meals. Health-conscious people will quickly see an improvement in cholesterol levels because the body responds positively to this beneficial change in diet.