Good vs Bad Fats
Good fats reduces the bad cholesterol level (LDL) and protects the cardiovascular system. Saturated fats increase bad cholesterol and reduce good cholesterol (HDL). Polysaturated fats lower both bad cholesterol (LDL) and good cholesterol (HDL).Mono-saturated fats don't lower good cholestrol and lower only bad cholesterol (LDL). Hydrogenated fats are bad for your heart as these fats increse bad cholesterol and decrease good cholesterol.
Sources of good and bad fats
Different oils, fruits and foods supply different type of fats. One has to know about the sources of good or bad fats to include balanced diet that can keep your heart healthy.
- Use unsaturated vegetable oils extracted from:
Flax
Canola
Peanuts
Corn
Sunflower
Safflower - Avoid saturated fatty acids found in:
Meat
Dairy products
Palm
Coconut - Use trans-fats found in:
Cabbage
Peas
Meat
Milk
Pomegranate - Avoid trans-fats found in:
Commercially fried foods
high fat baked foods
Margarines - Sources of good fats:
Olive oil
Ground nut oil
Sesame oil
Rapeseed oil
Canola oil
Linseed oil - Fats lowering bad cholesterol but not lowering good cholesterol:
Fish
Olive oil
Nuts
Avocados - Fats increasing bad cholesterol & lowering good cholestrol:
Meat
Dairy products - Fats lowering both good and bad cholesterol:
Corn Oil
Soybean Oil - Fats increasing bad cholesterol and decreasing good cholestrol:
Hydrogenated fats
Essential fatty acids & balanced diet
Essential fatty acids are two types: 1). Omega-3, 2). Omega-6
There has to be a balance of two types of essential fatty acids in the ratio of 4 (Omega-6) : 1 (Omega-3)
Omega-3 fatty acids reduces triglyceride level in blood, stimulate blood circulation and increase breakdown of fibrin. Fibrin is involved in clot formation.
Sources of Omega-3 fatty acids are:
-Fish, walnuts, almonds, soybeans, flax, leafy vegetables
Sources of Omega-6 fatty acids are:
Cereals, grains, vegetables, pulses
Balanced diet:
-Consume 2-3 tablespoonful of flax seeds powder daily
-Consume grilled or steamed cold water fish 2-3 times/week
-Use oil extracted from olives, mustard and Canola
-Eat almonds. walnuts, soybeans, sea foods, and leafy vegetables
There has to be a balance of two types of essential fatty acids in the ratio of 4 (Omega-6) : 1 (Omega-3)
Omega-3 fatty acids reduces triglyceride level in blood, stimulate blood circulation and increase breakdown of fibrin. Fibrin is involved in clot formation.
Sources of Omega-3 fatty acids are:
-Fish, walnuts, almonds, soybeans, flax, leafy vegetables
Sources of Omega-6 fatty acids are:
Cereals, grains, vegetables, pulses
Balanced diet:
-Consume 2-3 tablespoonful of flax seeds powder daily
-Consume grilled or steamed cold water fish 2-3 times/week
-Use oil extracted from olives, mustard and Canola
-Eat almonds. walnuts, soybeans, sea foods, and leafy vegetables
Find Omega-3 fatty acids at Amazon
Kirkland Signature Natural Fish Oil Concentrate with Omega-3 Fatty Acids-400 Softgels
Amazon Price: $17.50 (as of 12/01/2009) 
Kirkland Signature Fish Oil w/ Omega-3 Fatty Acids - One Per Day Formula - 180 Enteric Coated Softgels
Amazon Price: $20.98 (as of 12/01/2009)
Coromega Omega-3 Supplement, Orange Flavor, Squeeze Packets, 90-Count Box
Amazon Price: $20.65 (as of 12/01/2009)
Kirkland Signature Natural Fish Oil Concentrate with Omega-3 Fatty Acids-400 Softgels
Amazon Price: $11.99 (as of 12/01/2009)
Nordic Naturals - Omega 3 Lemon, 120 softgels
Amazon Price: $29.95 (as of 12/01/2009)
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