Brenda Davis

Regardless of whether they’re derived from plant or animal sources, fats that

have been chemically altered by food-processing techniques or exposed to high

temperatures pose particular concern. Among the most damaging to health are

fats that have been chemically altered and solidified via partial hydrogenation,

resulting in the creation of harmful trans-fatty acids. These fats are implicated in

many disease processes; they raise blood cholesterol levels, t

When any fats or oils are heated to temperatures of 350 to 400 degrees F

(177 to 204 degrees C), their smoke points often are exceeded, allowing

mutagenic products of oxidation to form. It’s safest to avoid deep-fried foods

and minimize the use of oils when cooking over high heat.

Generally, refined oils are more heat stable than unrefined oils, because they

contain fewer of the solid particles that burn easily. However, the refining

process itself can damage fat molecules, and it removes most of the protective

components associated with the whole food. Unrefined oils (which can be a

source of healthful fats when properly stored) have smoke points as low as 200

to 225 degrees F (93 to 107 degrees C); they’re best reserved for salads and

other unheated foods.

Nuts

Although nuts are sometimes vilified for their high caloric content, they offer

remarkable dietary and health benefits.

Nuts are among the most naturally antioxidant-rich foods (especially

walnuts, pecans, hazelnuts, pistachios, and almonds) and also are rich in lignans,

phytosterols, ellagic acid, and many other bioactive compounds.

Health Study-1, nuts provided the greatest protection

against CHD, reducing deaths due to CHD by more than 50 percent in

participants who consumed nuts five or more times a week, compared to those

who ate nuts infrequently

Seeds

Less research has been conducted on seeds than on nuts.

Pumpkin seeds, sunflower seeds, poppy seeds, hempseeds, sesame seeds,

and tahini are rich in omega-6s, while flaxseeds, chia seeds, hempseeds, and

canola seeds are high in omega-3s.

Flaxseeds are particularly high in ALA, so their consumption can go a long

way toward correcting an imbalance between omega-3 and omega-6 fatty acids.

Meanwhile, chia seeds, both whole and sprouted, are rapidly gaining

popularity in raw-food cuisine. They’re the only food higher in omega-3 fatty

acids than flaxseeds; as much as 64 percent of chia oil comprises omega-3 fatty

acids, 238 compared to an average of 57 percent in flaxseed oil.

Avocados

Most people know avocados are rich in monounsaturated fatty acids, but they