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Recommendations for Fat Intake
Although the different types of fat have a varied—and admittedly confusing—effect on health and disease, the basic message is simple: Out with the bad, in with the good. You can do this by choosing foods with healthy fats, limiting foods that are high in saturated fat, and avoiding trans fat. Here’s how to make it happen:
•Eliminate trans fats from partially hydrogenated oils. Food labels should say “0” (zero) on the line for trans fat; also scan the ingredient list to make sure it does not contain partially hydrogenated oils (food labeling laws allow food makers to have up to 0.5 grams of trans fat in a product but still list “0” on the line for trans fats). Fortunately, most food manufacturers have removed trans fats from their products. In restaurants, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat (many already have).
•Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions, or just eating smaller amounts of full-fat dairy products, such as cheese. Don’t replace red meat with refined carbohydrates (white bread, white rice, potatoes, and the like).
•In place of butter, use liquid vegetable oils rich in polyunsaturated and monounsaturated fats, in cooking and at the table. Olive oil, canola oil, sunflower oil, safflower oil, corn oil, peanut oil, and the like are great sources of healthy fat.
•Eat one or more good sources of omega-3 fats every day. Fish, walnuts, canola or soybean oil, ground flax seeds or flaxseed oil are excellent sources of omega-3 fats.
As you choose foods with healthy fat, and limit the amount of trans and saturated fats in your diet, keep in mind that replacing saturated fat with refined carbohydrates will not protect you against heart disease and may even raise your risk. But there is solid proof that replacing saturated fat with unsaturated fats will help lower your heart disease risk.
http://www.hsph.harvard.edu/nutritionso ... ull-story/
Заранее скажу - фигня всё это.
