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Healthy Fats and Low-Fat Cooking Ideas
Remember, all fats are loaded with calories, so use them sparingly.
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Fat
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Benefits
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Uses |
| Olive Oil | Is a monounsaturated fat that contains 30-40 antioxidants. When substituted for butter or other oils, can help protect heart health and may reduce risk of cancer. | Drizzle lightly on bread instead of butter. Saute vegetables in olive oil and garlic for extra flavor. Cut fresh potatoes into fries, toss in a dash of oil, and roast in the oven at 400 degrees for healthy French fries. |
| Canola Oil | Is a rich source of omega-3 fatty acids, which help reduce the risk of heart disease and may reduce the risk of ischemic stroke. | Use in cooking whenever you don't want the stronger flavor of olive oil. Toss with root vegetables, then roast in the oven. Mix a dash of canola with lemon juice and salt and pepper, and toss in a salad of apples, fennel, and greens. Use instead of margarine or shortening to grease cookware. |
| Fish: Salmon, Tuna, Trout, Striped Bass, Mackerel, Herring, Sardines | Dietary omega-3 fatty acids from fish help reduce the risk of heart disease and sudden cardiac death. | Baste a filet of salmon with a teaspoon of olive oil, toss on some sprigs of rosemary or thyme, salt and pepper, then slow roast for 17 minutes at 250 degrees. Make a light tuna salad with a bit of olive oil or canola oil instead of mayonnaise. Brush a filet of trout with olive oil and lemon, then coat with seasoned breadcrumbs and bake for Mediterranean-style taste. |
| Nuts: Almonds, Walnuts, Pecans, Peanuts | Contain poly- and monounsaturated fats that, when substituted for other fatty foods, can reduce bad “LDL” cholesterol and total cholesterol levels. | Eat raw, as a healthy snack, instead of chips or crackers. Pulverize into crumbs and use to bread a trout filet, then saute lightly in canola oil. *Avoid nuts roasted with oil and salt. |
| Flax Seeds or Hemp Seeds | Are rich in the omega-3 fatty acid called alpha-linolenic acid (ALA), which helps control inflammation and blood pressure, as well as other body functions. In some studies, however, a high intake of ALA has been linked to an increased risk of prostate cancer. | Flax seeds spoil easily, so buy them fresh and keep them in the fridge. Toss into salads, soups, stews, or casseroles. |
WebMD Medical Reference
Reviewed by
Kathleen M. Zelman, MPH, RD, LD on December 19, 2008
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