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You Are What You EatBetter food habits can help you reduce your risk for heart attack. A healthful eating plan means choosing the right foods to eat and preparing foods in a healthy way.
Fats and Oils
AHA Recommendation
Choose from:
Vegetable oils and margarines with liquid vegetable oil as the first listed ingredient and no more than 2 grams of saturated fat per tablespoon. Examples are canola, corn, olive, safflower, sesame, soybean and sunflower oils.
Liquid or tub margarines that are low in saturated fat and trans fat. Trans fats raise LDL ("bad") cholesterol and total cholesterol.
Reduced-fat and no-fat salad dressings and mayonnaise with no more than 1 gram of saturated fat per tablespoon.
Shopping and preparation tips
Use fats and oils sparingly. And use the ones lowest in saturated fat and cholesterol for cooking, baking and in spreads.
Use hydrogenated shortenings sparingly. And choose those made from vegetable fat such as corn oil or canola oil. They're lower in saturated fat than those made from animal- or vegetable-fat blends.
Use reduced-fat or no-fat salad dressings with salads, for dips or as a marinade.
Use cooking styles that add little or no fat to food, and request foods cooked that way when you eat out.
Remember to count the "hidden fat" in bakery and snack foods as well as the fats used in cooking and on vegetables and breads. Read food labels.
Remember that coconut oil, palm oil and palm kernel oil are high in saturated fat, even though they're vegetable oils and have no cholesterol. Read food labels carefully.
source:http://www.americanheart.org/presenter.jhtml?identifier=4668