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Life with Diabetes - Healthy Fats

The word "fat" has a bad reputation, but many of us forget that there are plenty of good - necessary! - fats in our lives. Monounsaturated, Polyunsaturated, and Omega-3 Fatty Acids can all add to a healthy diet to support your life with diabetes. I have included a break down of these fats along with recipe ideas for each of them. 1. Monounsaturated Fat These fats have the ability to actually lower your bad (LDL) cholesterol. Monounsaturated fats can be found in: Sources of Monounsaturated fats are: Avocado Canola oil Nuts like almonds, cashews, and peanuts Olive oil Peanut butter and peanut oil Sesame seeds The American Diabetes Association suggest that you try to substitute olive or canola oil instead of butter or margarine when cooking. Sprinkling a few nuts or sunflower seeds on a salad, yogurt, or cereal is an easy way to eat more monounsaturated fats. Try some avocados on toast with a soft boiled egg ( 2. Polyunsaturated Fat Polyunsaturated fats can help reduce the cholesterol levels in your blood and lower your risk of heart disease when consumed in moderation. Sources of polyunsaturated fats are: Corn oil Soybean oil Sunflower oil Walnuts Pumpkin or sunflower seeds Mayonnaise Try out Pomegranate Walnut Oatmeal ( 3. Omega-3 Fatty Acids Omega-3 fatty acids help prevent clogging of the arteries. Eating non-fried fish two to three times a week can positively affect your heart health. Sources of omega-3 fatty acids are: Albacore tuna Rainbow trout Sardines Salmon Tofu Flaxseed and flaxseed oil Try some Rosemary Lemon Salmon (