I never realized how much fats and sugar was in my diet until I needed to evaluate it! It’s amazing to discover all of the sources of fats and sugar; some of them were found in unexpected places. So, it’s important to know what kinds of fats to avoid and what kinds of fats you need; and to how to limit sugar.
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Avoid These Fats
- Saturated Fats
- Trans Fats
- Hydrogenated Oil
- Fats that stay solid at room temperature
- Stick margarine
- Fried foods
- Commercially baked goods
- Animal fats like lard, bacon grease, pan drippings with fat
- Full fat dairy products
- Tropical oils like coconut, palm, and palm kernel oils
- Foods containing partially hydrogenated oil
Use These Fats and Oils
- Unsaturated oils
- Polyunsaturated Fats
- Monounsaturated Fats
- Fats and oils that stay liquid at room temperature
- Nonstick cooking sprays
- Canola, corn, olive, safflower, soybean, and sunflower oil
- Fat-freeor low-fat salad dressings that are also low in sodium
- Most nuts and seeds
- Peanut butter
Avoid These Sugary Things
- Foods and beverages with added sugars like sucrose, dextrose, and fructose
- High fructose corn syrup
- Products with sugars listed in the first four ingredients
- Syrupy fruit drinks
- Commercially baked products like muffins, biscuits and rolls
Choose These Less Sugary Things
- Fat-free milk
- Unsweetened fruit juices
- Baked products you make yourself
- Whole grains
I talk more about this in my posts, Grocery Shopping for Fruits and Vegetables and How To Make Whole Grains Part Of A Heart Healthy Diet.
So, once you know what kinds of fats and sugar to watch out for, you can learn to live a heart healthy diet. I find it encouraging to know that there are plenty of heart healthy products to choose from. All you need to know is How to Read and Understand Food Nutrition Labels and you’ll be able to find lots of delicious, healthy products to choose from.
I learned all of these cooking tips from The New American Heart Association Cookbook.
What is your favorite low fat or low sugar product?