Tufts University has reported that the American Heart Association has revised its food program regarding fats. The changes reflect the evidence that monounsaturated and polyunsaturated fats are part of a heart-healthy diet. The emphasis is replacing saturated fat and trans-fat foods with foods that are high in healthy fats such as nuts and fish.
The easiest way to remember which fats are healthy, in general, is to pick cooking oils that are liquid at room temperature. Saturated fats such as butter are found in animal foods and plants such as coconut and palm oils. Monounsaturated and polyunsaturated fats are primarily found in liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower. The especially heart healthy omega-3 fats, such as those found in fish, are also polyunsaturated. The chemical manipulation of mono- and polyunsaturated fats to create a solid form led to partially hydrogenated vegetable oils or the unhealthy trans-fats.
(Did You Know? Those who switched from saturated to polyunsaturated fats cut their risk of heart disease by 19%!)
Spreads can be more confusing than cooking oils. Check the different types of fat and their amounts. Look for spreads with the lowest amounts of saturated and trans-fats. The higher amount of any fat means more calories. The American Heart Association recommends for the average 55 year old woman 1,600 calories each day, consuming less than 12.4 grams of saturated fat, 1.8 grams of trans-fats, and total fat between 44 and 62 grams.