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April 21, 2014

Andrew Silow-Carroll: Passoverkill? Suggestions to make next year's seders even more culturally sensitive

Sara Israelsen Hartley: Seeking the Divine: An ancient connection in a new context

Christine M. Flowers: Priest's execution in Syria should be call to action

Courtnie Erickson: How to help kids accept the poor decisions of others

Lizette Borreli: A Glass Of Milk A Day Keeps Knee Arthritis At Bay

Lizette Borreli: 5 Health Conditions Your Breath Knows Before You Do

The Kosher Gourmet by Betty Rosbottom Coconut Walnut Bars' golden brown morsels are a beautifully balanced delectable delight

April 18, 2014

Rabbi Yonason Goldson: Clarifying one of the greatest philosophical conundrums in theology

Caroline B. Glick: The disappearance of US will

Megan Wallgren: 10 things I've learned from my teenagers

Lizette Borreli: Green Tea Boosts Brain Power, May Help Treat Dementia

John Ericson: Trying hard to be 'positive' but never succeeding? Blame Your Brain

The Kosher Gourmet by Julie Rothman Almondy, flourless torta del re (Italian king's cake), has royal roots, is simple to make, . . . but devour it because it's simply delicious

April 14, 2014

Rabbi Dr Naftali Brawer: Passover frees us from the tyranny of time

Greg Crosby: Passing Over Religion

Eric Schulzke: First degree: How America really recovered from a murder epidemic

Georgia Lee: When love is not enough: Teaching your kids about the realities of adult relationships

Cameron Huddleston: Freebies for Your Lawn and Garden

Gordon Pape: How you can tell if your financial adviser is setting you up for potential ruin

Dana Dovey: Up to 500,000 people die each year from hepatitis C-related liver disease. New Treatment Has Over 90% Success Rate

Justin Caba: Eating Watermelon Can Help Control High Blood Pressure

The Kosher Gourmet by Joshua E. London and Lou Marmon Don't dare pass over these Pesach picks for Manischewitz!

April 11, 2014

Rabbi Hillel Goldberg: Silence is much more than golden

Caroline B. Glick: Forgetting freedom at Passover

Susan Swann: How to value a child for who he is, not just what he does

Cameron Huddleston: 7 Financial Tasks You Should Tackle Right Now

Sandra Block and Lisa Gerstner: How to Profit From Your Passion

Susan Scutti: A Simple Blood Test Might Soon Diagnose Cancer

Chris Weller: Have A Slow Metabolism? Let Science Speed It Up For You

The Kosher Gourmet by Diane Rossen Worthington Whitefish Terrine: A French take on gefilte fish

April 9, 2014

Jonathan Tobin: Why Did Kerry Lie About Israeli Blame?

Samuel G. Freedman: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Jessica Ivins: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Kim Giles: Asking for help is not weakness

Kathy Kristof and Barbara Hoch Marcus: 7 Great Growth Israeli Stocks

Matthew Mientka: How Beans, Peas, And Chickpeas Cleanse Bad Cholesterol and Lowers Risk of Heart Disease

Sabrina Bachai: 5 At-Home Treatments For Headaches

The Kosher Gourmet by Daniel Neman Have yourself a matzo ball: The secrets bubby never told you and recipes she could have never imagined

April 8, 2014

Lori Nawyn: At Your Wit's End and Back: Finding Peace

Susan B. Garland and Rachel L. Sheedy: Strategies Married Couples Can Use to Boost Benefits

David Muhlbaum: Smart Tax Deductions Non-Itemizers Can Claim

Jill Weisenberger, M.S., R.D.N., C.D.E : Before You Lose Your Mental Edge

Dana Dovey: Coffee Drinkers Rejoice! Your Cup Of Joe Can Prevent Death From Liver Disease

Chris Weller: Electric 'Thinking Cap' Puts Your Brain Power Into High Gear

The Kosher Gourmet by Marlene Parrish A gift of hazelnuts keeps giving --- for a variety of nutty recipes: Entree, side, soup, dessert

April 4, 2014

Rabbi David Gutterman: The Word for Nothing Means Everything

Charles Krauthammer: Kerry's folly, Chapter 3

Amy Peterson: A life of love: How to build lasting relationships with your children

John Ericson: Older Women: Save Your Heart, Prevent Stroke Don't Drink Diet

John Ericson: Why 50 million Americans will still have spring allergies after taking meds

Cameron Huddleston: Best and Worst Buys of April 2014

Stacy Rapacon: Great Mutual Funds for Young Investors

Sarah Boesveld: Teacher keeps promise to mail thousands of former students letters written by their past selves

The Kosher Gourmet by Sharon Thompson Anyone can make a salad, you say. But can they make a great salad? (SECRETS, TESTED TECHNIQUES + 4 RECIPES, INCLUDING DRESSINGS)

April 2, 2014

Paul Greenberg: Death and joy in the spring

Dan Barry: Should South Carolina Jews be forced to maintain this chimney built by Germans serving the Nazis?

Mayra Bitsko: Save me! An alien took over my child's personality

Frank Clayton: Get happy: 20 scientifically proven happiness activities

Susan Scutti: It's Genetic! Obesity and the 'Carb Breakdown' Gene

Lecia Bushak: Why Hand Sanitizer May Actually Harm Your Health

Stacy Rapacon: Great Funds You Can Own for $500 or Less

Cameron Huddleston: 7 Ways to Save on Home Decor

The Kosher Gourmet by Steve Petusevsky Exploring ingredients as edible-stuffed containers (TWO RECIPES + TIPS & TECHINQUES)

Jewish World Review

Get cookin' with heart-healthy fats

Sharon Palmer, R.D.



JewishWorldReview.com | When you're pushing your shopping cart down the supermarket aisle, how do you know which cooking fat to select for heart health? Your choices are endless, from bottles of green olive oil and golden corn oil, to tubs of margarine and sticks of butter. However, some fats are clearly much better for your heart than others.

FATS 101
Dietary fats are a class of nutrients that include specific fatty acids, such as polyunsaturated fat (PUFA), monounsaturated fat (MUFA), saturated fat (SF) and trans fat (TF). Though fat is a very concentrated source of energy -- with 9 calories per gram (g), compared to carbohydrates and protein at 4 calories per gram -- research now indicates that it's not how much fat you eat that's important for heart health -- it's what type. PUFAs and MUFAs have been linked with a lower risk of cardiovascular disease, because they can decrease your cholesterol levels. On the contrary, SFs are associated with increased total and "bad" LDL cholesterol and a greater risk of heart disease. Artificially manufactured TF is a fat with no redeeming value; it's been linked with higher LDL and total cholesterol levels and heart disease risk.

IN THE BOTTLE
How do these numbers translate to your favorite fat for cooking? Turn to a liquid vegetable oil with high MUFA content, suggests Janet Bond Brill, Ph.D., R.D., L.D.N., author of "Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease." She explains, "The number one fat in the kitchen is MUFA: extra virgin olive oil in cooking, slathered on veggies and dressing on salads. MUFAs raise the "good" HDL cholesterol and lower the "bad" LDL cholesterol. They stabilize the LDL particles, shielding them from free radical attack, hence preventing oxidation -- the initial step in the atherosclerotic process. Extra virgin olive oil is the only oil, because it's a fruit oil and not a seed oil, that is packed with disease-fighting polyphenols--another bonus of making it your main fat."


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Whole plant fats in the kitchen. Don't forget to turn to nature's original healthy fats -- whole plant foods. Nut and seed butters and avocados are particularly rich in MUFAs and PUFAs. Try stirring nut or seed butters, such as peanut butter or tahini (sesame seed paste) into a stir-fry, sauce, vinaigrette or dip. Mix mashed avocado or nut butter into baked goods.

A FAT FOR ALL CULINARY NEEDS
When you don't want the 'olive' taste of olive oil to flavor your foods, you can try other high-MUFA fats on our list, such as canola oil, which offers a very neutral flavor and is great in baking breads, muffins, bars and pancakes. Peanut oil can introduce a nice fat profile into your diet, as well as a mild, peanut flavor which accents Asian dishes. Try to limit solid fats, such as butter and oleo or stick margarine; butter is high in SF and some stick margarines contain TF. When a firm fat is required for baking, such as in cookies, try soft tub margarine, which contains a better fat profile. Just check to see if partially hydrogenated vegetable oil -- code for TF -- is listed in the ingredient list. Manufacturers can list TF as "0" on the label, even if it has less than .5 g per serving. While the type of fat may be the most important factor for heart health, moderation with fats goes a long way. At 120 calories per tablespoon, even olive oil can weigh you down if you glug on too much -- and weight gain is not a friend to your heart.

LIQUID OILS BY THE NUMBERS
Oil -- Saturated Fat -- MUFA -- PUFA
Canola Oil -- 7 percent -- 63 percent -- 30 percent
Coconut Oil -- 86 percent -- 7 percent -- 7 percent
Corn Oil -- 14 percent -- 28 percent -- 58 percent
Cottonseed Oil -- 28 percent -- 19 percent -- 53 percent
Olive Oil -- 14 percent -- 75 percent -- 11 percent
Palm Oil -- 51 percent -- 40 percent -- 9 percent
Peanut Oil -- 19 percent -- 48 percent -- 33 percent
Safflower Oil -- 7 percent -- 14 percent -- 79 percent
Soybean Oil -- 16 percent -- 23 percent -- 61 percent
Sunflower Oil -- 11 percent -- 20 percent -- 69 percent

Source: USDA National Nutrient Database for Standard Reference
The Dietary Guidelines for Americans

RECOMMENDATIONS FOR FAT


  • Aim for 20 to 35 percent of your total calories (44 to 78 g for the average person) from total fat. Make most of those fats: MUFAs, found in avocados, peanut butter, nuts, seeds, olives and vegetable oils; and PUFAs, found in nuts, seeds and vegetable oils.

  • Limit saturated fat -- found in meat, poultry, full fat dairy, butter and tropical oils like coconut and palm kernel oil -- to 10 percent of total calories (22 g on average) and even further to 7 percent (16 g per day on average) for optimal health.

  • Avoid artificially produced trans fat, found in stick margarine, processed foods and deep-fried foods.

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(Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com.)






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