Rate the "Good Fats" on a scale of 1 to 5

[magby]

Udo 3-6-9 blend is for sure #1

 

[jijipuku]

You should include them all(partitioned) in your diet.

 

[jenscats5]

"When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Cholesterol, which your body produces for building cells, is the main substance in fatty deposits (plaques) that can develop in your arteries. Plaques that build up can reduce blood flow through your vessels, increasing your risk of heart disease and stroke.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Here are the differences as well as the best food sources of these healthy fats:

* Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.
* Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.
* Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils."

From: http://www.mayoclinic.com/health/fat/NU00262

Also:

Soluble fiber
Soluble fiber, may help reduce cholesterol by grabbing onto cholesterol and escorting it through your digestive system and out of your body. It also may reduce the intestinal absorption of cholesterol as well. Some of the best soluble fiber rich foods include; oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, broccoli, and sweet potato.

From: http://health.yahoo.com/experts/joybauernutrition/11456/foods-that-lower-cholesterol

HTH

 

[Matt_23]

don't forget sesame oil. it's the only oil you should use if cooking fried rice (and most other asian/southeast asian dishes). it is incredibly healthy. avocado oil is also great, as is coconut oil. sunflower and grapeseed oil also have their benefits. of course, the oil in salmon and tuna is also good. having a solid mix of "good" fats is the way to do it.