I obtained this information from the Good Housekeeping internet site; the article is entitled 6 WAYS TO TRADE BAD FATS FOR GOOD, written by Janis Graham (I have copied the information verbatim).

TRADING BAD FATS FOR GOOD FATS

To get more heart healthy fats into your diet, try these EASY SUBSTITUTIONS:[list=1]

Eat salmon INSTEAD OF STEAKS OR BURGERS. Try canned salmon in salads or sandwiches, or whip up some salmon burgers.

PASS ON THE FRIED FISH SANDWICH AT YOUR FAST FOOD HANGHOUT. The fish is usually cod, pollock or flounder -- ALL LOW IN GOOD FAT .. AND MAY BE FRIED IN PARTIALLY HYDROGENATED VEGETABLE OIL -- A SOURCE OF BAD FAT. Order the grilled chicken sandwich instead.

SPRINKLE SALADS WITH OLIVES, AVOCADO AND NUTS rather than bacon bits and croutons.

SNACK ON HANDFUL OF NUTS (PREFERABLY UNSALTED) instead of cookies, chips, pastries or microwave popcorn -- ALL OF WHICH CONTAIN HYDROGENATED OIL.

Dip bread in some olive oil instead of slathering on butter.

CHOOSE CONVENIENCE AND PACKAGED FOODS THAT ARE MADE WITH HEALTHFUL CANOLA OIL (You will usually find these in your grocery's natural foods section)
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