For years I’ve heard people talk about ‘good fats vs bad fats’ but never quite knew which was which. Well, according to the American Medical Association, I have my answer.
Fats in food transport some vitamins through the bloodstream and help your body store energy. They make food taste smooth and creamy and help make you feel full. Oils from nuts, seeds, and vegetables as well as fats from seafoods provide healthy benefits and can reduce your risk of heart disease. These fats, known as unsaturated fats, are usually liquid.
Monounsaturated Fats – Olive, canola, and peanut oils are the main sources of monounsaturated fats, and the healthiest fats you can eat. The lower LDL (the so-called bad cholesterol) and raise HDL )good cholesterol) I the blood, helping lower heart disease risk.
Polyunsaturated Fats – These fats, which are essential for good health, include corn, sunflower, safflower, flaxseed, and soybean oils, as well as the oils in fatty fish such as salmon. Rich in omega-3 and omega-6 fatty acids, they lower total cholesterol (but also cut HDL cholesterol).
Plant Sterols – Nuts, seeds, and many other pant foods contain substances called plant sterols that slow the absorption of dietary cholesterol and can lower LDL and total cholesterol levels in the blood. Soft margarines and salad dressings with added plant sterols are available in most stores.
Foods high in saturated and trans fats can increase your risk for heart disease and some forms of cancer. These kinds of fats are usually solid and semisolid at room temperature, although they may turn liquid when heated. It’s not possible to avoid all harmful fats because they occur in many foods, but it’s best to cut back wherever you can.
Saturated Fats – Plentiful in met, dark-meat poultry and poultry skin, butter, full-fat dairy products, coconut oil, and palm oil, saturated fats increase total blood cholesterol and LDL (bad) cholesterol. Limit these fats, along with trans fats, to no more than 8 to 10 percent of your total daily calories.
Trans Fats – Stick margarine and shortening contain hydrogenated oils that raise total blood cholesterol and LDL cholesterol levels. Called trans fats, they are also common in packaged and processed foods, baked goods, and fried foods such as French fries.
Cholesterol – Egg yolks, liver, shellfish, and full-fat dairy products are rich in cholesterol, which can raise blood cholesterol, which can raise blood cholesterol, although it does not do so in all people. Saturated and trans fats have a great impact on blood cholesterol than does dietary cholesterol.
According to the U.S. Apple Association, these are the top 10 varieties of apples produced in the U.S.
Red Delicious is full-flavored, sweet taste and crisp texture. They are best for fresh eating and snacking.
Golden Delicious have a smooth, sweet taste and tender texture. They are best for eating raw, cutting up in salads and making applesauce, cider, pies or other desserts.
Galas are crisp and snappy with a mellow sweetness. They too are good for eating fresh or in salads and sauces.
Fuji is a sweet-tart apple that stays crisp for weeks. The Fuji is a good all-purpose apple that’s best for fresh eating, salads and applesauce.
Granny Smiths are crisp with a sour apple flavor. They are probably the best all-purpose apple.
McIntosh apples are juicy with lightly tart flavor and fresh apple aroma. They are great in applesauce, cider, salads or for fresh eating. They can also be used in pies.
Rome apples are mild, sweet flavored and have a firm texture. They are mostly used for baking.
Ida Red has a tangy-tart flavor that is good for sauces, pies and desserts
Jonathans have a juicy flavor with a spicy tang and tender texture. Their main use is for fresh eating and cooking
Empires are sweet-tart in taste and extra crispy. Great for fresh-cut slices, candy and caramel apples, baking and make great lunch-box snacks.
Apple facts –
Apples are fat-free, sodium-free and cholesterol-free.
Apples are a great source of fiber. One medium apple has 5 grams or 20% of the daily fiber requirements
Whenever possible, don’t peel the apple. Two-thirds of the fiber and many of the antioxidants are found in the apple’s peel.
Prepare apple dishes just before serving to minimize browning. You can also protect cut apples from browning by dipping them in a solution of one part citrus juice and three parts water.
Fruit bowls are beautiful, but they’re not the best way to store apples. To maintain their crispness, keep apples refrigerated.
Buy shiny apples. If they appear dull, they won’t be crisp and tasty.
Store apples away from vegetables with strong odors. The odors will alter the flavor of the apple.
Jonathan apples have a white flesh that maintains its shape well during baking and cooking.
Rome Beauty apples cook up quickly and are great for making applesauce or apple butter.
Golden Delicious apples are best in salads because they don’t darken after slicing. They also give apple pies a tangy-sweet taste.
Another problem I seem to have with my stomach is heartburn after eating acidic foods. So, what do I do when I want that slice of orange or glass of juice? Here is what I found.
Even if you have the best intentions, many healthful fruits and vegetables, like oranges, lemons, grapefruit, and tomatoes, may increase your risk for acid reflux and GERD due to their acidity. The best way to prevent this is to remove acidic foods from your diet but if that just isn’t going to happen and you still want to eat these fruits and vegetables once and awhile, don’t do it on an empty stomach. Other foods, especially carbs, will absorb some of the acids and help prevent some of the heartburn. But don’t overeat them no matter what you’ve already eaten.
I may not give up my favorite foods completely but at least I know I can eat them in moderation and along with something some of my favorite carbs.
How it affects you: This energy hero can quickly become your GI tract’s worst enemy. In fact, according to the American Chemical Society, nearly 40 million people in the United States refrain from drinking coffee – or as much coffee as they would like – due to stomach irritation.
Coffee doesn’t just wake up our mind, it also stimulates acid production in the stomach, which can cause inflammation and result in heartburn and GERD. What’s more, caffeine acts like a diuretic, which can cause dehydration and, ultimately, constipation.
If you’re like me, I don’t want to give up my morning coffee, so what can we do? This is what I found – limit caffeinated coffee to one cup. If that isn’t possible, limit to one caffeinated cup every two hours to allow your body time to process the caffeine. It’s important not to drink coffee on an empty stomach, which can increase indigestion. It’s recommended that we add something that’s easily digestible, like a banana or bran cereal at breakfast, to reduce the symptoms.
This answers why my stomach has a bit of irritation in the mornings but can I manage make myself actually eat something before or at least with my morning coffee? Not sure but I’ll try.
According to Dr. Smith, “when it comes to your heart, forget the sole (and flounder). Although this flatfish isn’t particularly detrimental, it doesn’t boast many advantages either. Sole has one of the lowest concentrations of omega-3s and therefore offers the least nutritional benefits to Baby Boomers. Instead, swap for fish with higher levels of heart-healthy omega-3s which significantly boost memory and recall, reduce inflammation and promote healthier heart function.
OK – We’ve read about the fish that is bad for us. Now I want to know what fish is actually good for us.
According to Dr. Brill, “there are plenty of fish and shellfish that have tons of nutritional benefits with minimal mercury. Omega-3-rich fish and seafood that’s low in mercury includes wild caught salmon, shrimp, sardines, trout, herring, and oysters.”
It’s not only important to be aware of how fish affects your health, but how your seafood choices affect the environment. Many irresponsible fishing practices have led to species endangerment and habitat depletion. The Monterey Bay Aquarium has started working with fisheries and fish farms worldwide to maintain a “Seafood Watch” database. This program considers habitat, species, management and other factors in order to recommend seafood “best choices” and “what to avoid.” Hopefully the fish we consume in the future will be safer raised, caught and healthier for us to consume.
Now, for my taste buds, I’m just out of luck. I love all of the fish mentioned as being bad, except for the Farmed Salmon. I only buy that which states that it is not farm raised or that it comes from deep ocean waters. The shrimp and trout I love but anyone that wants can have my share of sardines, herring and oysters. The worse part of these findings bring to light that no matter what, we’ll never know where our fish in the restaurants and stores truly come from.