b'Heart Which fats are unhealthy for your heart? fatsincreases(bad/unhealthy)cholesterol.Thesefats Eatingsaturatedfatsandfoodsmadewithtrans Healthy alsoraiseyourriskforheartdisease.Itisimportanttoreducetheconsumptionoftheseunhealthyfats. Trans fats are used in many processed baked goods and you should limit eating foods with these fats. Check the label for hydrogenated or partially hydrogenated oil in the list of ingredients. This means the Recipe food contains trans fat. UNHEALTHY FATSBy Phyllis Allen, M.S., R.D., L.D. Saturated Fats Trans FatMeat (beef, pork, lamb) Stick margarinePoultry with skin Chips and crackersCoconut oil CookiesPalm and other tropical oils DoughnutsHigh-fat dairy productsPastries(Whole or 2% milk, cream, butter, half & half, ice cream)Some fried foods French friesIs cholesterol in foods harmful for your heart?Foodssuchasmeat,dairyfoods,seafood,butter,eggs,andotheranimalproductsallcontaincholesterol. Eating foods with cholesterol can increase your bodys cholesterol but more importantly limiting foods with a high content of saturated and trans fats helps lower bad cholesterol.Limiting saturated fats in your diet can also help you eat less cholesterol. Tips for Planning Your Meals:Eat fish at least 2 times a weekUse lean meats and poultry often. Trim the visible fat and remove the skin from poultryEnjoy a handful of nuts (about 1 ounce) as a snackUse low-fat and non-fat dairy productsUse olive oil or other healthy oils for cooking and bakingEat more colorful fruits and vegetablesInclude whole grain bread, cereal, and grains such as oatmeal and brown riceWatch the size of your portionsDont replace fatty foods with sugary foodsTry new foods and recipes using healthier foods Avocados are rich in heart-healthy fats and can be eaten plain or used in many ways. Avocados can be eaten right from the shell with a sprinkle of salt, pepper, and lemon juice. Avocados are a nutrient-dense, heart healthy option for breakfast, or even as a dessert. Here are two very quick and easy recipes to add avocados to your meals. Avocados are also a good source of vitamins C and E, folate, and fiber. How to Pick Great Avocados- You want ripe but not over-ripe avocados. Look for avocados that give with a gentle squeeze. Dont use avocados that are mushy or stringy on the inside. If you find bruised or brown spots when you cut them open, scoop them out and throw away before using the rest of the avocado. Most of the time youll need to use avocados immediately.IMARAIMARA2727'