Fats and Oils in Your Diet

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How much saturated fat should be in vegetable oil or margarine?

Fats and Oils in Your Diet

According the American Heart Association, people should be eating vegetable oil and margarines with no more than two grams of saturated fat per tablespoon. Some good examples of healthier oils are: canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil, and sunflower oil.

When cooking with oils, reduce the amount you use. If you must cook with oil, select one of the healthier choices from above.

When choosing salad dressings, choose low-fat or non-fat dressings, preferably that do not have a mayonnaise base.

For recipes that call for frying something in oil, try baking it instead. Often times, you can get the same wonderful flavor without all the fat!

Always remember to read food labels, as there are hidden fats in several foods that may seem healthy. Things such as bakery items and snack foods often have hidden fats in them. Look at the labels before purchasing each food item or eating it.

There are also some oils to stay away from. These oils are high in saturated fat, which is unhealthy for the heart. The following oils should be avoided: coconut oil, palm oil and palm kernel oil. Try to avoid eating foods prepared with these.



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