fats and oils

The American Heart Association recommends eating 25-35 percent of your total daily calories as fats, limiting the amount of saturated fats you eat to less than 7 percent. Use vegetable oils and margarines with liquid vegetable oil as the first listed ingredient. Examples are canola, corn, olive, peanut, safflower, sesame, soybean and sunflower oils. When using soft spreads, choose those low in saturated fats and trans fats. Try reduced-fat and no-fat salad dressings and mayonnaise. And pick oily fish (such as salmon, mackerel, herring and trout), avocados, peanut butter, and many nuts and seeds.

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