Trans fat is double trouble for heart health - Mayo Clinic
2022年2月23日 · Products made before the FDA ban of artificial trans fats might still be for sale, so check to see if a food's ingredient list says partially hydrogenated vegetable oil. If it does, that means the food contains some trans fats, even if the amount is below 0.5 grams.
Dietary fat: Know which to choose - Mayo Clinic
2023年2月15日 · Use plant-based oils instead of butter or lard. 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.
Omega-6 fatty acids: Can they cause heart disease?
2023年6月13日 · Omega-6 fatty acids are a type of fat called polyunsaturated fat. Omega-6 fatty acids are in vegetable oils, nuts and seeds. They're good to eat in small amounts in place of the fats that are solid at room temperature, call saturated fats. Omega-6 fatty acids can be good for the heart and seem to protect against heart disease.
Mediterranean diet for heart health - Mayo Clinic
2023年7月15日 · Seafood, seeds, nuts, legumes and some vegetable oils have healthy fats, including the polyunsaturated kind. Fish also are a key part of the Mediterranean diet. Some healthy choices are: Mackerel. Herring. Sardines. Albacore tuna. Salmon. Anchovies. These are known as fatty fish. And the fats they contain are omega-3 fatty acids.
Butter vs. margarine: Which is better for my heart? - Mayo Clinic
2022年12月1日 · Margarine often tops butter when it comes to heart health. Margarine is a blend of oils that are mostly unsaturated fat. Butter is made from cream or milk. The type of fat found in animal products, such as cream, is mostly saturated fat. Replacing saturated fat with unsaturated fat may lower the risk of cardiovascular disease.
Cholesterol: Top foods to improve your numbers - Mayo Clinic
2024年5月2日 · Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration banned the use of partially hydrogenated vegetable oils in processed foods sold after January 1, 2020.
DASH diet: Guide to recommended servings - Mayo Clinic
2023年5月25日 · 1 teaspoon vegetable oil. 1 tablespoon mayonnaise. 2 tablespoons low-fat salad dressing or 1 tablespoon regular dressing. Sweets and added sugars. 1 tablespoon sugar. 1 tablespoon jelly or jam. 1/2 cup sorbet. 1 cup (8 fluid ounces) sugar-sweetened lemonade.
Fish oil - Mayo Clinic
2023年8月10日 · Fish oil contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Dietary sources of DHA and EPA are fatty fish, such as salmon, mackerel and trout, and shellfish, such as mussels, oysters and crabs. Some nuts, seeds and vegetable oils contain another omega-3 called alpha-linolenic acid (ALA).
DASH diet: Healthy eating to lower your blood pressure
2023年5月25日 · Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese. Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg. Nuts, seeds, or dry beans and peas: 4 to 5 servings a week.
Vegetarian diet: How to get the best nutrition - Mayo Clinic
3 cups a day. Proteins. 3 1/2 ounces a day. Oils. 27 grams a day. Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.