For example, saute vegetables with olive oil instead of butter. Use canola oil for hot cooking, such as searing or stir frying. Add fish to your diet, especially oily fish. Choose lean meat and skinless poultry. Trim visible fat from meat. Remove fat and skin from poultry. Eat and drink low-fat dairy products.
Omega-6 fatty acids are a type of healthy fat called polyunsaturated fat. Omega-6s can be good for the heart. They seem to protect against heart disease. You can get them from sources such as plant oils, eggs and walnuts. Omega-6s are good to eat in small amounts in place of saturated fats ...
Unsaturated fat is a healthier option than is saturated fat. Good sources of unsaturated fat include: Olive, peanut, soy, sunflower, safflower and canola oils. Avocado. Pecans, almonds, walnuts and other nuts. Fatty fish.
If you don't want or like fish, other foods that have some omega-3 fatty acids are: Flaxseed and flaxseed oil. Walnuts. Canola oil. Soybeans and soybean oil. Chia seeds. Green leafy vegetables. Cereals, pasta, dairy and other food products with added omega-3 fatty acids.
Baking or grilling the fish avoids adding unhealthy fats. The highest levels of omega-3 fatty acids are in: Mackerel. Herring. Tuna. Salmon. Trout. Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids. Omega-3 and fish oil supplements are available. Talk to your doctor before taking any supplements.
Also limit the amount of saturated and trans fats you eat. Instead, eat foods with healthy fats such as fatty or oily fish, nuts, and olive or canola oil. Lose extra weight and keep it off. If you smoke, ask your care team to help you quit. Exercise on most days of the week for at least 30 minutes. Drink less alcohol, if at all.
Ingredients 8 ounces fat-free plain Greek yogurt 2 eggs 1/4 cup canola oil 1/2 cup granulated sugar 1/4 cup brown sugar 2 tablespoons unsweetened orange juice concentrate 2 tablespoons orange zest 2 teaspoons vanilla 1 3/4 cup all-purpose flour 1/4 cup flaxseed meal 1 teaspoon baking powder 1 teaspoon baking soda 1/8 teaspoon salt 1/2 teaspoon cinnamon 1 1/2 cups fresh or frozen cranberries ...
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