Go Greek: eat your fat and burn it too with these six delicious Mediterranean-style recipes

Muscle & Fitness, August, 2004 by Chef Devin Alexander

But not all fats are created equal. Knowing which fats to avoid and where they lurk will help you keep your heart healthy and your waistline trim.

* MONOUNSATURATED FATS can lower your risk of heart disease by reducing cholesterol levels. Foods high in monounsaturated fats include olives and olive, peanut and canola oils. Avocados and most nuts also have high amounts. The recipes here will give you delicious ways to start incorporating this healthy fat into your diet. Just remember, moderation is still key--limit fats to about 30% of your daily calories.

* POLYUNSATURATED FATS also help lower cholesterol levels and may help reduce the amount of cholesterol deposits in your arteries. Foods high in these fats include vegetable oils such as safflower, corn and sunflower. One type of polyunsaturated fat--omega-3 fatty acids--may be especially beneficial to your health, decreasing your risk of heart attack, lowering blood pressure, aiding muscle growth and helping joints heal. They may even protect against some cancers. Omega-3s are mostly found in fish, particularly fatty, cold-water fish like salmon, mackerel and herring.

* SATURATED FATS are considered the "bad" fat. Found in foods such as red meat, poultry, butter and whole milk, most saturated fats can increase blood cholesterol levels and risk of coronary artery disease. However, they're are needed for normal testosterone production..

* TRANS FATS may raise cholesterol levels and increase your risk of heart disease, inhibit fat loss, limit muscle growth and even promote muscle breakdown. They come from adding hydrogen to vegetable oil, making the fat more solid and less likely to turn rancid. This is a common ingredient in commercial baked goods and in fried foods like french fries. Margarines are also high in trans fats.

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