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Show HiSEtop October 19, 2000 Good nutrition lowers health risks There are three kinds of fat in the foods we eat: by Jodi Merrill satu- rated, polyunsaturated and monounsaturated fatty acids. Most foods contain all three types, but in varying amounts. Saturated fats are usually solid at room temperature. Saturated fat is the main dietary culprit in raising blood cholesterol. The main sources of saturated fats in the typical American diet are foods from animals and tropical oils. . Significant amounts of saturated fats can be found in lard, meat and poultry, and whole milk dairy products. Polyunsaturated and monounsaturated fats are most often found in liquid vegetable-base- d oils. Both types of fats may help lower your blood cholesterol level when used in place of saturated fats in your diet. But you should be moderate in your intake of all types of fat. However, Health and Wellness Center Good nutrition and active living help people feel their best, work productively, and lower their risks for some diseases. Good nutrition can also lower the risks for sity, high blood pressure and high blood cholesterol all risk factors for chronic diseases. Starting Monday, the Health and Wellness Center will present a heart healthy lifestyle choices" display at the Hillcrest Dining Hall. HAWC employees will be available at the dining hall on Tuesday from 10:30 a.m.-- l p.m. to answer nutrition questions. The display will continue through Oct. 27. The HAWC also offers the four-wee- k Heart Healthy class series each month. Class content includes American Heart Association dietary recommendations for lowering fat and cholesterol intake, label reading, shopping smart for a healihy heart, stress management and exercise. For more details, call the HAWC at Ext. Fat intake tends to be a hot topic and yes, some fat is needed for good health. Fat supplies essential fatty acids and helps your body absorb the vitamins A, K. E and But too much saturated fat and dietary D, eating cholesterol is linked to increased risk of heart disease. Fat also has more than twice the calories of carbohydrate and protein, so cutting down on fat is also an easy way to cut down on calories. monounsaturated fats reduce only the harmful low-densi- ty LDLs and leave the protective lipoproteins HDLs in place. Research lipoproteins shows that polyunsaturated fats reduce both LDLs and HDLs. Safflower, sunflower, corn and soybean oils contain the highest amounts of polyunsaturated fats, while monounsaturated fatty acids are found in canola, olive, peanut and other oils. The American Heart Association recommends that total fat intake be less than 30 percent of total calories while saturated fat intake should be 0 percent of total calories. Therefore, it is the number of calories that you consume that determines the amount of fat that you can have in your diet. high-densit- fat-solub- le y Benefits conversion waiver time extended The Federal Employees Health Benefits premium conversion waiver has been extended to Oct. 26. Delays in sending a letter from Civilian Personnel to all employees has caused the waiver deadline to be extended. The letter explained that beginning Oct. 8, employees can use pre-ta- x dollars to pay health insurance premiums to the FEHB Program, under a new premium conversion system. Employees who wish to participate in Premium Conversion should take no action; however, those who dont want to participate should complete a waiver form and fax it to BEST. Waivers received between Oct. 13-2will be effective Oct. 22, resulting in the employee being covered by premium conversion for one pay period. Employees who elect not to waive, will see an increase in their take home pay in the Oct. 27 paycheck. 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