Polyunsaturated Fats: Still Good!

Polyunsaturated fats are a second type of food-fat that we can still list in "The Good" category.

Especially when used in place of saturated fat, polyunsaturated fats can help lower LDL or "bad" cholesterol.
These fats include vegetable oils such as safflower,sunflower, soybean and corn oil;  however, when choosing an oil, I really like the benefits of the MUFA oils we looked at yesterday. Walnuts are also a rich source of polyunsaturaed fat.


But a special polyunsaturated fat that has special interest for us -- not just in terms of weight management, but for our overall health -- is the Omega-3 fatty acid. Omega-3's have a good effect on our cholesterol, blood pressure, and can reduce inflammation throughout the body, according to the American Heart Association.

Here's what the medical staff at the Mayo Clinic has to say about the omega-3 fatty acids:

"Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:


■Mackerel

■Lake trout

■Herring

■Sardines

■Albacore tuna

■Salmon

■Halibut


You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.

You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish. "

And here's a link to a healthy salmon recipe that weighs in below our 400 calorie dinner allowance:

http://www.mayoclinic.com/health/healthy-recipes/NU00431

Bon appetit!