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Elija alimentos con grasas saludables - zdmaa
choosing-foods-with-healthy-fats
Elija alimentos con grasas saludables Elegir alimentos que contengan grasas saludables puede ayudar a reducir el riesgo de enfermedades cardíacas.
Beneficios de elegir alimentos con grasas saludables Elegir alimentos que contengan principalmente grasas saludables en lugar de alimentos que contengan principalmente grasas saturadas puede ayudar a reducir el riesgo de enfermedades cardíacas. La enfermedad cardíaca es una de las principales causas de muerte en Canadá.
El tipo de grasa que consume con el tiempo es más importante para la salud que la cantidad total de grasa que consume.
Alimentos que contienen grasas saludables Estos alimentos contienen grasas saludables:
nueces semillas palta pez gordo aceites vegetales margarina suave Alimentos que contienen grasas saturadas Estos alimentos contienen grasas saturadas:
carne grasosa Productos lácteos ricos en grasas Algunos alimentos altamente procesados Algunos aceites tropicales como el aceite de palma y el aceite de coco. Cómo elegir alimentos que contengan grasas saludables El tipo de grasa que incluya en su patrón de alimentación es importante. A continuación se ofrecen algunas ideas para consumir grasas más saludables y reducir las grasas saturadas.
Elija alimentos con grasas saludables Pruebe diferentes tipos de pescados grasos como:
trucha salmón Pescado salado caballa Al preparar alimentos, use aceites que contengan grasas saludables, como:
maíz aceituna canola Miseria Sésamo haba de soja Semilla de lino cártamo Girasol Coma pequeñas cantidades de nueces como bocadillo.
Pruebe mantequillas de nueces como maní, almendras o nueces.
Prueba con semillas de calabaza o girasol. Téstelos como refrigerio o agréguelos a ensaladas.
Haga su propio aderezo para ensaladas con aceite de canola, oliva o linaza. Agregue balsámico, vino de arroz u otros vinagres. Condimente con jugo de limón, mostaza seca o de Dijon, ajo y hierbas.
Reduzca los alimentos que contienen grasas saturadas Limite la cantidad de alimentos que contienen grasas saturadas, como:
Generoso Carne rica en grasa Carne procesada Leche o crema de coco enlatada Algunos postres helados como helado Algunos dulces y productos de panadería. La mayoría de los alimentos fritos, como las papas fritas Queso y alimentos que contienen mucho queso Al preparar alimentos, trate de limitar la cantidad de aceites y grasas saturadas como:
Manteca de cerdo ghee manteca aceite de palma Aceite de coco margarina dura Elija cortes magros de carne y aves sin piel. Recorta la mayor cantidad de grasa visible posible. Escurre la grasa de la carne molida cocida. Los cortes de carne magros o magros pueden incluir:
lomo de cerdo Pechuga de pollo Solomillo o bistec a la plancha Redondo a la parrilla por dentro y por fuera Aves de corral magras juego salvaje como:Hilandero el toro Ciervo gigante americano Caribú Algunos alimentos procesados están hechos con ingredientes ricos en grasas saturadas. Use etiquetas de alimentos para comparar productos. Elija aquellos con poca grasa saturada agregada.
Intercambios de grasas saludables Pruebe estos intercambios para reemplazar las grasas saturadas con grasas saludables:
Sobre una tostada, reemplace el queso crema con mantequilla de nueces. Para un chapuzón, intente hacer su propio hummus o tzatziki para reemplazar el aderezo de espinacas o alcachofas. En pan o panecillos, reemplace la mantequilla con aceite de oliva aromatizado con vinagre balsámico. Al cocinar, reemplace la manteca de cerdo, la manteca de cerdo o la margarina dura con aceites y grasas saludables como la canola, la aceituna y la soja. Toma una decisión saludable Lo que come con regularidad es importante para su salud.
Elija alimentos con poco o nada de sodio, azúcares o grasas saturadas. Compare la tabla de información nutricional con los alimentos para elegir productos que tengan menos sodio, azúcar o grasas saturadas.
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