Tips for choosing cancer-fighting fats and avoiding the bad
Reduce your consumption of red meat, whole milk, butter, and eggs, as these are the primary source of saturated fats.
Cook with olive oil instead of regular vegetable oil. Canola oil is another good choice, especially for baking.
Check the ingredient list on food labels and avoid anything with hydrogenated or partially hydrogenated oils, which are usually found in stick margarines, shortenings, salad dressings, and other packaged foods.
Trim the fat off of meat when you do eat it, and avoid eating the skin of the chicken.
Choose nonfat dairy products and eggs that have been fortified with omega-3 fatty acids.
Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, almonds, pumpkin seeds, hazelnuts, pecans, and sesame seeds.
Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do not cook with flaxseed oil, as it loses its protective properties when heated.
Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This includes foods like potato chips, cookies, crackers, French fries, and doughnuts.
Eat fish once or twice a week. Good choices include wild salmon, sardines, herring, and black cod. But be conscious of mercury, a contaminant found in many types of fish.
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