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Your Heart Healthy Reference Guide

Contributed by: News Canada

(NC) - Eat a diet that is low in cholesterol, saturated fat, made with non-hydrogenated oil and rich in Omega 3. Confused? This is heart healthy advice but when we are bombarded by so many nutritional messages, how do we figure out what all these terms mean?

Here are some definitions to help you understand some of the common nutritional vocabulary:

Hydrogenated Oil:

Hydrogen is added to unsaturated fat, such as oil to harden the fat. This produces trans fatty acids, which raise bad cholesterol in the body. This, in turn increases the risk of heart disease. Look for products that use non-hydrogenated oil such as McCain’s Superfr)es.

Saturated Fat:

This is the least healthy of all fats. Saturates raise cholesterol levels and increase the risk for heart disease. Higher quantities may be found in animal products such as butter and lard, and tropical oils (coconut oil for example).


Cholesterol is a fatty substance mainly present in animal fats and is also manufactured in the human body. High cholesterol is bad because it tends to get stuck to the walls of your arteries. Too much accumulation will restrict blood flow.

Omega 3:

Not all fats cause health risks and some fats are essential to a healthy diet. Omega-3 fats are a type of polyunsaturated fat found in fish oils and some vegetable oils. These fatty acids tend to lower blood triglycerides, a type of blood fat also involved in the development of heart disease.

With this mini-dictionary of nutritional terms, you can now begin to adopt a balanced diet with ease and confidence.

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