TRANS FATS!

Trans fats have a negative effect on blood lipids. Not only are they known to raise bad cholesterol (LDL) rates, they also lower good cholesterol (HDL). Trans fats are found in products containing partially hydrogenated oils and vegetable oil shortenings. The main sources are:

• Hydrogenated margarine and shortening (Crisco)
• Fried foods (French fries, potato chips, breaded foods)
• Commercially baked products (pastries, pies, cakes, cookies, muffins, Danishes)
• Fast foods
• Crackers

GOOD FATS

A great deal of importance is placed on the quality of fats by favouring the consumption of monounsaturated and Omega-3 fats.

Monounsaturated fats have a beneficial effect on blood cholesterol and are mainly found in olive oil and canola oil, nuts (pecans, pistachios, almonds, hazelnuts, peanuts, etc.), olives and avocados.

Omega-3 fats have a number of favourable effects on health. They improve the quality of the blood, promote a reduction in triglycerides, help control blood pressure, and play a positive role on the anti-inflammatory system and on certain types of cancer. They are mostly found in fatty fishes (salmon, mackerel, trout, sardines, etc.), in ground flaxseed, canola oil, walnuts, soy and its derivatives (tofu, soy beverages, roasted soybean, etc.).