FATS - THE BAD FATS AND THE GOOD FATS

by healthguide.org and NUTRITION AND SPORT

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.



Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.

Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Limit cholesterol to 300 mg per day, less if you have diabetes.

CANCER-FIGHTING SALADS

Article By: Jennifer Gruden, published at Nutrition and Sport

Try these 3 salads to get more cancer-fighting foods into your diet.

Although the risk factors for cancer are complex and no single food can cure or prevent cancer, numerous studies have shown a link between diet and cancer risk.

One of the most promising areas of research involves examining antioxidants. According to the American Cancer Society, "The body appears to use certain nutrients in vegetables and fruits to protect against damage to tissues that occurs constantly as a result of normal metabolism (oxidation). Because such damage is linked with increased cancer risk, the so-called antioxidant nutrients are thought to protect against cancer. Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals (chemicals from plants). Studies suggest that people who eat more vegetables and fruits, which are rich sources of antioxidants, may have a lower risk for some types of cancer."

Here are three salads to help you get more cancer-fighting foods into your diet this summer.

Power packed pomegranate salad


POMERGANATE SALAD

Pomegranates are known for their antioxidant punch, which has fueled pomegranate juice sales in North America and around the world. But the seeds may have benefits the juice doesn't. A Technion-Israel Institute of Technology research team presented a study in June 2001 which indicated that pomegranate seed oil triggers apoptosis -- a self-destruct mechanism in breast cancer cells.

This salad combines pomegranate seeds with spinach, a leafy green also rich in antioxidants.

1 pound cleaned spinach leaves, tough stems removed
3/4 cup diced red onion
3 tablespoons finely chopped parsley
Seeds from 1 pomegranate (approx. 1 cup)
1/3 cup toasted pine nuts
Salt and fresh ground pepper
Olive oil and balsamic vinegar dressing, or President's Choice brand Honey Pear Vinaigrette.

Place the spinach in a large salad bowl. Sprinkle on the red onion, parsley, pomegranate seeds and pine nuts. Just before serving, dress the salad with either shakes of olive oil and balsamic vinegar, or the PC Honey Pear Vinaigrette, to taste, adding salt and pepper as needed.

Blueberry chicken salad


BLUEBERRY CHICKEN SALAD

Blueberries have become a part of the anti-cancer arsenal due to the fact that they are the berries richest in anthocyanosides, one of the most powerful antioxidants in the prevention of cancer cell growth. This lunch type salad is a great way to add blueberries into your diet, as well as increasing your consumption of leafy greens and lower-fat meat. Feta cheese and pecans add a decadent feel to the dish.

4 cups sliced Belgian endive (about 2 large heads)
1 cup gourmet salad greens
1 1/2 cups chopped roasted skinless, boneless chicken breasts
1 cup fresh blueberries
1/2 cup crumbled feta cheese
2 tbsp chopped pecans, toasted

Dressing:

2 tbsp apple cider vinegar
2 tbsp honey
3/4 tsp salt
1/4 tsp black pepper

Combine first four ingredients in large bowl. Combine vinegar, honey, salt, and pepper; stir with whisk. Add dressing to endive mixture; toss gently. Sprinkle with cheese and pecans.

Yield: 4 servings

Black bean and tomato salad


BLACK BEAN TOMATO SALAD

Beans contain a number of phytochemicals, which have been shown to prevent or slow genetic damage to cells – and may particularly aid in preventing prostate cancer. In addition, the high fiber content of beans has been connected with a lower risk of digestive cancers. Tomatoes also contain lycopene, which has been shown to be especially potent in combating prostate cancer.

2 cups corn kernels (about four ears of grilled corn, or use frozen or canned)
1 can black beans, drained and rinsed
2 cups grape tomatoes, halved
3 green onions, chopped finely

Dressing:

2 tbsp olive oil
1 tbsp apple cider vinegar
1 tbsp dried oregano
Salt and pepper to taste

Combine corn, black beans, and tomatoes in a medium bowl. Whisk oil, vinegar, oregano, and salt and pepper together. Drizzle over salad and toss until coated.

ENJOY! FOR MORE SALADS AND GENIRAL INFO - EVERY OTHER DAY DIET