Reduce the amount of saturated fat and total fat in the diet
There are several studies linking diets high in saturated fats in many forms of cancer, heart disease and heart attack.
Both the 'American Cancer Society, is the' American Heart Association, recommend a diet in which only 30% of total calories derived from fat. To achieve this, it is important to eat fewer animal products and vegetable products. With the exception of nuts and seeds, the majority of plant foods are low in fat.
Although nuts and seeds contain many 'fatty' calories, they are derived in large part from the essential polyunsaturated fatty acids.
Eliminate the consumption of margarine and foods that contain trans fats and partially hydrogenated oils
During treatment for the production of margarine and cooking fats, vegetable oils are 'hydrogenated'.
This means that a hydrogen molecule is added to unsaturated natural fatty acid molecules of vegetable oil, causing it to be more saturated. Hydrogenation modifies the natural fatty acid structure in many unnatural forms that interfere with the ability of the body to use essential fatty acids.
Margarine and other hydrogenated vegetable oils are linked to heart disease and some forms of cancer.
Take one or two tablespoons of flaxseed oil daily
Many nutritionists consider the organic oil, unrefined flaxseed, the manner to restore the correct levels of essential fatty acids.
Linseed oil is unique because it contains appreciable amounts in both the essential fatty acids, the alpha-linolenic (an omega-3 acid) and linoleic acid (an omega-6 fatty acid).
This oil is the richest source of omega-3 fatty acids in the world. Thanks to a dramatic 58% of the weight, it includes more than twice the amount of omega-3 fatty acids contained in fish oils.
Limit your fat intake in your diet to 20-30% of calories consumed
Limit your intake of fats in the diet to 20-30% of the calories consumed (400 to 600 calories, or from 1674.2 to 2511.3 joules, per day, based on a standard diet of 2,000 calories, 8371 joules, daily).
Make an effort to take 'healthy fats' in the form of oils rich in essential fatty acids, such as flaxseed oil, instead of dangerous saturated fats, trans and hydrogenated fats.
Beware of 'invisible fats': carefully read food labels before buying them.
| Calories produced by the fat content of some foods | |||
| Meats | |||
| beef sirloin | 83% | Roasted fillet, lean | 71% |
| Pork sausage | 83% | lean ham | 69% |
| Bacon, lean | 82% | Beef stew, low fat | 66% |
| T-bone steak, lean | 82% | Goose, skinless | 65% |
| Rib of beef, lean | 81% | Ground beef, low-fat | 64% |
| Mortadella | 81% | veal breast, lean | 64% |
| Sausage | 81% | lean steak | 53% |
| Spare rib | 80% | Roast pork, lean | 50% |
| Vienna sausage | 80% | Shoulder steak, lean | 50% |
| Lamb chop, lean | 79% | Sirloin Steak, lean | 47% |
| Duck, skinless | 76% | Turkey, skinless | 47% |
| Salami | 76% | Minced lamb, lean | 45% |
| liver sausage | 75% | Chicken, skinless, roasted | 44% |
| Fish | |||
| Tunafish fillets in olive oil | 63 % | Sturgeon caviar | 52% |
| Herring | 59% | Mackerel | 50% |
| Anchovy | 54% | Salmon | 49% |
| Sea bass | 53% | Sardines oil drained | 49% |
| Perch | 53% | ||
| Vegetables | |||
| Collard greens | 13% | Turnips | 6% |
| beetroot | 12% | Celery | 6% |
| Lettuce | 12% | Zucchini | 6% |
| Turnips | 11% | Carrots | 4% |
| Mushrooms | 8% | Green peas | 4% |
| Cauliflower | 7% | Artichoke | 3% |
| Cabbage | 7% | Onions | 3% |
| Aubergine | 7% | beetroot | 2% |
| Asparagus | 6% | Garlic | 1% |
| Cucumber | 6% | Chives | 1% |
| Green beans | 6% | Potatoes | 1% |
| Legumes | |||
| Tofu | 49% | Chickpeas | 11% |
| soybeans | 37% | Beans | 3% |
| Bean sprouts | 28% | Lentils | 3% |
| Dairy products | |||
| Butter | 100% | Goat milk | 54% |
| Whipped cream | 92% | Cow milk | 49% |
| Cream cheese | 90% | Natural yoghurt. | 49% |
| Cream for coffee | 85% | Ice cream | 48% |
| Gorgonzola cheese | 73% | cottage cheese | 35% |
| Cheddar cheese | 71% | Skimmed milk | 31% |
| Emmental cheese | 66% | Yoghurt, low fat | 31% |
| whole milk Ricotta cheese | 66% | Milkshake | 29% |
| Eggs | 65% | cottage cheese, low-fat | 22% |
| Mozzarella | 55% | ||
| Fruit | |||
| Olives | 91% | Apricot | 4% |
| Avocado pear | 82% | Orange | 4% |
| Pumpkin seeds | 71% | Banana | 4% |
| Cashew nuts | 70% | Pineapple | 3% |
| Strawberries | 11% | Melon | 3% |
| Grapes | 11% | Papaya | 2% |
| Apple | 8% | Peach | 2% |
| Lemon | 7% | Grapefruit | 2% |
| Blueberries | 7% | Dried prune | 1% |
| Pear | 5% | ||
| Cereals | |||
| Oatmeal | 16% | Bulghur wheat | 4% |
| dark buckwheat | 7% | Light buckwheat | 3% |
| Dark rye | 7% | Barley | 3% |
| Corn flour | 5% | Wild rice | 2% |
| whole grain | 5% | clear rye | 2% |
| Brown Rice | 5% | ||
| Nuts and seeds. | |||
| Coconut | 85% | Pumpkin seeds | 71% |
| Walnuts | 79% | Cashew nuts | 70% |
| Almonds | 76% | Peanuts | 69% |
| Sesame seed | 76% | Chestnuts | 7% |
| Sunflower seeds | 71% | ||
| Source: USDA, Nutritive Value of American Food in Common Units, Agriculture Handbook, 456-n. | |||
