Cooking for Better Health

You are what you eat! The obesity epidemic in America has created a growing awareness to eat better and exercise more. However, the foods we eat are just as important as the ingredients we use to prepare it. Take fish for instance. We've heard how good omega-3 fatty acids found in fish are for us. The benefits of controlling cholesterol and reducing the likelihood for developing cardiovascular disease is enough to get people incorporating more fish into their diet. The many benefits of fish, like most foods we eat, are also based on how we prepare it. Deep fried battered fish is not the same as baked fish. Frying fish and other foods changes the nutritional value.

Another important factor to eating well has to do with the kind of cooking oils we use. The first step toward better health is asking yourself one vital question - what's in your kitchen? There are fats lurking around in the form of lard, shortening, butter, margarine and cooking oils. How do you measure up in the kitchen? Find out by taking this kitchen quiz by the American Heart Association. Before you head out to your local grocery store get the 411 on a variety of oils available and understand how they affect your health.

Good Fats
Unsaturated fats such as monounsaturated and polyunsaturated fats are associated with lowering blood cholesterol levels. When choosing oils to cook with lean toward these types rather than saturated and trans fats.

Monounsaturated fatty acids are found in olive, canola, and peanut oils.
Omega-6 polyunsaturated fatty acids are in corn, soybean, safflower, sunflower, and grape seed oils.
Omega-3 polyunsaturated fatty acids are found in soy, canola, pumpkin seed, walnut, and flaxseed oils.

Bad Fats
Saturated and trans fats contribute to poor cardiovascular health because they both increase cholesterol. Saturated fats are the main dietary source for elevated cholesterol levels. However, clinical studies show that trans fats raise total blood cholesterol levels even more than saturated fats. Scientist believe that trans fats specifically raise LDL (bad) cholesterol and lower HDL (good) cholesterol.

Saturated fatty acids are found in palm and coconut oils.
Trans fats can be found in vegetable shortenings and margarines. Different from other fats, trans fats are formed when liquid oils are solidified (e.g. shortening).

A ban on trans fats is sweeping across America. Over two years ago, a federal law passed requiring all food companies to indicate the trans fat content on food labels. Last summer, New York City restaurants removed all trans fat from food and by July 2008 all food products purchased from outside vendors are required to be trans fat free. Many other cities are following suit. As restaurants around the nation are accepting the trans fat movement in their businesses you should do the same in your own kitchen. Just keep in mind that even good fats have to be used in moderation. So, it is best to keep fat intake between 25 and 35 percent of your caloric intake. Switch to cooking with healthier oils. The change will have your family and your heart thanking you.

Source: http://www.americanheart.org/presenter.jhtml?identifier=4668, http://diabetescontrolforlife.com/healthy_eating/content.aspx?p=boostoil, http://www.associatedcontent.com/article/617601/the_american_diet.html