About 'is coconut oil healthy for cooking'|What Is The Healthiest Cooking Oil
Your doctor has recommended that you replace unhealthy fats in your food with healthy fats to lower your cholesterol and decrease your risk of heart disease. So…which fats are healthy and how do you add them to your diet? Here is a quick guide to help you on your way. 1. Decrease saturated fats and increase monounsaturated fats. Use olive oil for baking and salad dressings, as it is high in monounsaturated fats. Monounsaturated fats have been linked to lower cholesterol and a higher ratio of "good" HDL cholesterol to "bad" LDL cholesterol in the blood. Some consider olive oil to be one of the secrets of the heart-healthy Mediterranean diet. The one exception to the decrease in saturated fats is coconut oil. Coconut oil contains the saturated fat lauric acid, which has been shown to raise "good" HDL cholesterol. It is also thought to improve thyroid function, regulate blood sugar, and help fight off bacteria and viruses that can cause illness. Use coconut oil for high-heat cooking, such as stir fries and popping popcorn, where olive oil should not be used because of its lower smoking point. 2. Increase your ratio of omega-3 to omega-6 fatty acids. Nutritionists agree that we get too many omega-6 fatty acids in comparison to omega-3s. Omega-3 fatty acids help to reduce inflammation throughout your body, help to prevent growth of cancer cells, help to prevent thickening of your arteries, and help to keep your blood from excessive clotting. It can be a challenge to get more omega-3s, however, as most of our dietary fats are low in them. Salmon, sardines, chia seeds, flax seeds, and walnuts are good foods to include in your diet, as they are high in omega-3s. Soy beans and dark green leafy vegetables can also be good sources. Look for ways to include these in your foods. Throw some walnuts in with your morning cereal, sprinkle some ground flax seeds into your smoothie or your granola. Add chia seeds to your baking bread. Make a stir fry of dark green leafy vegetables with tofu or fresh soybeans (also called edamame). Add a serving of salmon to your evening meal once a week, or make a salad or an appetizer using sardines as an ingredient. 3. Increase your sources of fat from plant sources. Other than fatty fish, look to replace most of your animal fats with plant fats. Fats from whole plant sources are particularly good. Whole foods add nutrients and fiber, as well as oil, which can keep you from getting too much of a good thing. The key here is to replace the animal fats with plant foods, not just add the plant foods on top of the animal fats. Add avocado to your salad, or replace sour cream and cheese on your taco with diced avocado. Snack on raw nuts or steamed edamame. The benefits from these changes in your diet can include weight loss, lower cholesterol, reduced risk of heart disease and cancer, and increased resistance to everyday illness. Enjoy your new health! |
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