Fat isn’t always the bad one in the waistline wars.
Your body needs some fat from food. Yes, don’t try to avoid it. It’s a major source of energy. It helps you absorb some vitamins and minerals. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others.
Aiming to lose weight for a while now? The answer isn’t cutting out the fat — it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.
Good fats include monounsaturated and polyunsaturated fats.
Bad ones include industrial-made trans fats and saturated fats which are to blame for weight gain, clogged arteries and so forth. Bad fats increase cholesterol and your danger of certain diseases, while good fats defend your heart and support overall health. In fact, good fats--such as omega-3 fats—are essential to physical and emotional health.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
Good sources of good fats consist of:
Monounsaturated:
Polyunsaturated fat:
On the other hand, take note of these bad fats:
Saturated fat:
Trans fat:
If you are troubled about your weight or heart health, rather than avoiding fat in your diet, try replacing trans fats and saturated fats with good fats. This might imply replacing fried chicken with fresh fish, exchanging some of the meat you eat with beans and legumes, or using olive oil rather than butter.
Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions. Avoiding commercially-baked goods goes a long way. Also limit fast food.
Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
Fat has gained an unwarranted status as a nutrient to be avoided, but, as shown in this article, it is not essentially as bad as often made out. Using good fats such as the monounsaturated and polyunsaturated fats, along with omega three essential fatty acids, is a vital way to progress with health and reduce disease, while sculpting the body of your dreams.
The best way to keep on top of the fats in your diet is to become a label reader. On the nutrition facts panel, you'll find all the information you need to make nourishing choices. Look for food that are low in total fat and well as in saturated and trans fats.
Bear in mind that a product whose label boasts it is "trans fat free" can actually have up to 0.5 grams of trans fats per serving -- and these can add up quickly.
References:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
http://www.webmd.com/food-recipes/good-fats-bad-fats?page=2
Your body needs some fat from food. Yes, don’t try to avoid it. It’s a major source of energy. It helps you absorb some vitamins and minerals. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others.
Aiming to lose weight for a while now? The answer isn’t cutting out the fat — it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.
Good fats include monounsaturated and polyunsaturated fats.
Bad ones include industrial-made trans fats and saturated fats which are to blame for weight gain, clogged arteries and so forth. Bad fats increase cholesterol and your danger of certain diseases, while good fats defend your heart and support overall health. In fact, good fats--such as omega-3 fats—are essential to physical and emotional health.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
Good sources of good fats consist of:
Monounsaturated:
- Olive oil
- Canola oil
- Sunflower oil
- Peanut oil
- Sesame oil
- Avocados
- Olives
- Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- Peanut butter
Polyunsaturated fat:
- Soybean oil
- Corn oil
- Safflower oil
- Walnuts
- Sunflower, sesame, and pumpkin seeds
- Flaxseed
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
- Soymilk
- Tofu
On the other hand, take note of these bad fats:
Saturated fat:
- High-fat cuts of meat (beef, lamb, pork)
- Chicken with the skin
- Whole-fat dairy products (milk and cream)
- Butter
- Cheese
- Ice cream
- Palm and coconut oil
- Lard
Trans fat:
- Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- Packaged snack foods (crackers, microwave popcorn, chips)
- Stick margarine
- Vegetable shortening
- Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
- Candy bars
If you are troubled about your weight or heart health, rather than avoiding fat in your diet, try replacing trans fats and saturated fats with good fats. This might imply replacing fried chicken with fresh fish, exchanging some of the meat you eat with beans and legumes, or using olive oil rather than butter.
Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions. Avoiding commercially-baked goods goes a long way. Also limit fast food.
Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
Fat has gained an unwarranted status as a nutrient to be avoided, but, as shown in this article, it is not essentially as bad as often made out. Using good fats such as the monounsaturated and polyunsaturated fats, along with omega three essential fatty acids, is a vital way to progress with health and reduce disease, while sculpting the body of your dreams.
The best way to keep on top of the fats in your diet is to become a label reader. On the nutrition facts panel, you'll find all the information you need to make nourishing choices. Look for food that are low in total fat and well as in saturated and trans fats.
Bear in mind that a product whose label boasts it is "trans fat free" can actually have up to 0.5 grams of trans fats per serving -- and these can add up quickly.
References:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
http://www.webmd.com/food-recipes/good-fats-bad-fats?page=2