A list of healthful oils for cooking and eating – LA Times

A list of healthful oils for cooking and eating - LA Times

Evaluating the healthfulness of a particular type of fat is a matter of comparison. Though butter is better than margarine and other trans fats, vegetable oils with a blend of polyunsaturated fats or monounsaturated fats, such as olive oil, are even better. These can be used to replace saturated fats in the diet:

Extra-virgin olive oil

Extra virgin olive oil. Extra-virgin refers to oil produced from the first cold pressing of olives — a process that maintains the best flavor and highest levels of nutrients. (Ricardo DeAratanha / Los Angeles Times)

A staple of the Mediterranean diet, olive oil has long been associated with a reduction in cardiovascular disease. Extra-virgin refers to oil produced from the first cold pressing of olives — a process that maintains the best flavor and highest levels of nutrients. Olive oil is rich in omega-9 fatty acids, which decrease levels of LDL cholesterol in the blood, as well as phenols, which reduce inflammation and may help metabolic conditions.

Click through for a pretty comprehensive list of other cooking oils… via A list of healthful oils for cooking and eating – LA Times.

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Bite Back At Bad Cholesterol: Eat An Avocado A Day : The Salt : NPR

New research finds that eating an avocado per day, as part of an overall diet rich in healthy fats, may help cut the bad kind cholesterol, known as LDL.

Researchers at Pennsylvania State University recruited 45 overweight participants who agreed to try three different types of cholesterol-lowering diets. Their study was published Wednesday in the Journal of the American Heart Association.

One was a low-fat diet that included lots of fruits, low-fat dairy, poultry, whole grains and small amounts of red meat.

The other two diets were moderately high in fat, with about 34 percent of total calories consumed per day coming from fat. The types of foods and meals were similar to the low-fat diet, but included more nuts and oils.

One of the moderately high-fat diets included a daily serving of one avocado.

In one sample meal plan, lunch was chicken salad with half an avocado, and dinner included turkey tacos with another half an avocado.

The diets were similar in terms of macronutrients (like protein and fats) and calories. The only difference between the two was the avocado — the other diet had the same amount of fat from other sources.

At the end of the study, the researchers found that the avocado diet led to significant reductions in LDL cholesterol, compared with the other two diets.

via Bite Back At Bad Cholesterol: Eat An Avocado A Day : The Salt : NPR.

What 200 Calories of Every Food Looks Like – The Atlantic

Because I cover health, sometimes people ask me if I’m especially healthy. The answer is no, of course. I’m just better at deluding myself than most people are.

For example, I know that Chipotle burritos are extremely caloric, but I’ve managed to convince myself that the burrito bowl—all the cheese, guac, and juicy beef, but without the tortilla wrapping—is practically a health food.

No need to work out today, I walked up the Metro escalator! And sure, eight drinks a week is technically “heavy drinking” for women, but I’m Russian.

Unfortunately, the other day I learned about the app Calorific. It’s basically a giant truth bomb that pours its radioactive reality down on all the food lies we tell ourselves. With simple, pastel images, the app tells you how much of virtually any food item adds up to 200 calories.I’ll get the two most heartbreaking ones out of the way first:It is less than one donut.

It is half an avocado.

Here are a few others, if you dare look: What 200 Calories of Every Food Looks Like – The Atlantic.

6 High-Fat Foods You Should Be Eating

Fat is often associated with bad-for-you foods that can quickly sabotage any diet. Many dieters still flock to no-fat diets, opting to eat fat-free or reduced fat items. In fact, International Food Information Council data show that 67 percent of people try to eat as little fat as possible. However, if you’re part of that 67 percent, it’s time to make a change!

Contrary to popular belief, there are fatty foods that are actually good for us. Healthy fats keep us full longer, help reduce cravings for refined carbs and sugar, and can help with cell maintenance, repair, and healing, according to Shape. Additionally, healthy fats let fat-soluble vitamins and antioxidants be absorbed through your digestive system into your bloodstream, and some can even help fight inflammation. Eating healthy fats (monounsaturated and polyunsaturated) in moderation is crucial to your overall health. Ready to begin working healthy fats into your diet? Here are 6 fatty foods you should be eating.

1. Eggs

Inexpensive and a great source of protein, you can’t go wrong with eggs. Self writes that many people operate under the assumption that egg whites are the healthier option because they contain less fat than whole eggs. While technically true, you should also be eating the egg yolk, which is packed with key nutrients.

An egg contains 5 grams of fat, with only 1.5 of those grams being saturated, meaning the rest is good-for-you fats. Additionally, whole eggs also contain choline, which happens to be an important B vitamin your body needs in order to regulate your brain, nervous system, and cardiovascular system, according to Self. The bottom line here: When you’re preparing your morning breakfast, don’t be afraid to eat the whole egg. It’s good for you!

Watch How This Expert Preps His BBQ.

Source: Thinkstock

2. Fish

Salmon, mackerel, herring, lake trout, sardines, and albacore tuna are all fatty fish. But, WebMD writes that they’re good sources of Omega-3 fatty acids, which deliver some pretty powerful health benefits. Omega-3 fatty acid is fat your body can’t make on its own, and may help lower the risk of heart disease, depression, dementia, and arthritis.

How much of this fatty food should you be eating? According to WebMD, the American Heart Association recommends eating two servings of fatty fish a week. Aim for each serving to be 3 ounces, relatively the size of a deck of cards. Baked, grilled, or poached, there are plenty of ways to prepare fish dishes. If you aren’t a huge fan of it, experiment with recipes to ensure you’re getting in your weekly dose of fatty acids. Your heart, brain, and joints will thank you.



Read more:  6 High-Fat Foods You Should Be Eating.

Grilled Sweet Potato Salad | Two Peas & Their Pod

This salad looks amazing. I have to try to make it soon…

Southwestern Grilled Sweet Potato Salad

Yield: Seres 6

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Grilled sweet potato salad with black beans, sweet corn, red pepper, avocado, cilantro, and lime. This fresh and healthy potato salad is always a hit at summer BBQ’s!

ingredients:

4 medium sweet potatoes, peeled and cut into 3/4 inch slices
1 tablespoon olive oil
Salt and pepper, to taste
1 ear sweet corn, husked
1 (15 oz) can black beans, rinsed and drained
1 red pepper, diced
2 green onions, chopped
1/2 cup chopped cilantro
2 avocados, pit and skin removed, chopped
Juice of 2 limes
Salt and pepper, to taste

directions:

 

1. In a large bowl, toss the sweet potato slices with olive oil. Season with salt and pepper. Place the sweet potatoes on a grill over medium heat. Cook until tender, about 8-10 minutes on each side. When the sweet potatoes are close to being done, place the ear of corn on the grill and cook for 3-4 minutes, rotating so the kernels get slightly charred. Let the sweet potatoes and corn cool to room temperature.

2. Cut the sweet potatoes into cubes and place in a large bowl. With a sharp knife, remove the corn kernels from the cob. Add the corn to the bowl. Stir in black beans, red pepper, green onions, cilantro, and avocado. Squeeze the lime juice over the salad and stir until combined. Season with salt and pepper, to taste. Serve.

Note-the salad will keep in the refrigerator for 2 days.

Lighter guacamole and this weeks menu | infinebalance

This sounds like a yummy recipe to try. It’s so hard not to eat large quantities of guac when it’s placed in front of you…

The peas needed something other than salt and lime. I added green onion, garlic and cilantro. The result is a creamy dip, cool and refreshing. Slightly sweet but well-balanced with the garlic, onion and cilantro. Is it the same as the real thing? No. But it’s a tasty spread in its own right, a lighter guacamole. Less fat than the traditional. Awesome in tacos and with tortilla chips. Next time I would consider adding some jalapeno’s to add some heat.

Lighter guacamole

Ingredients

  • 1 Hass avocado
  • 2 cups frozen green peas, thawed
  • 1 clove garlic, finely grated or minced
  • 2 green onions, chopped
  • 1/4 cup, packed, cilantro
  • juice of one lime
  • 1/2 teaspoon salt

Instructions

  1. Thaw peas by placing them in a seive and running them under cool water. Be sure to drain very well.
  2. In a food processor, using the s-shaped blade, add all ingredient and blend until smooth. Stopping the machine as needed to scrap down the sides. Taste for seasoning, add more salt if needed.
  3. Serve with chips.
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 via Lighter guacamole and this weeks menu | infinebalance.