Getting Good Fats in Your Diet
Diet food fat is vitally important to your well-being. Most nutritional authorities counsel that 25% to thirty percent of the total daily calories consumed by adults be food fat.
But the difficulty is that not all fats are made equal. Some fats are good for you and some are bad for you. Some fats can heal and other fats can kill. That's why you need to have a fat list handy at all times. Knowing the difference between good fats and bad fats is vital for good health.
Let's first have a look at the bad fats fat list. Essentially, there are two bad fats. They are saturated fat and trans fat.
Saturated fat is present in animal products such as red beef and whole milk dairy products - butter, cheese, ice cream, for example. Saturated fat adds to the flavor of food, but too much saturated fat can raise cholesterol, clog up your arteries and seriously contribute to the onset of heart problems.
Saturated fat intake should be kept to less than ten percent of your total daily calories. Avoid bad saturated fats by eating lean meats, skinless poultry and low fat or skim milk dairy goods. Also, stay away from highly saturated tropical palm and coconut oils.
Trans fat is the most hazardous fat and should be eliminated from your diet. It has no nutritive value, but has been found to seriously increase the risk of coronary heart disease by raising artery blocking bad LDL cholesterol while lowering good LDL cholesterol.
Trans fat is created when plant oils are hydrogenated or partially hydrogenated. It is present in about all commercially processed foods like crackers, cookies, cake, candy vegetable shortening, margarine, salad dressing, fried food and snack food.
The fat list of good fats are monounsaturated fats and polyunsaturated fats, particularly omega 3 fish oil trans-acids.
Monounsaturated fat lowers bad LDL cholesterol and raises good HDL cholesterol, additional virgin olive oil is the number one source. Monounsaturated fats are also found in canola oil, peanut oil, avocados, almonds, pecans and pumpkin and sesame seeds.
Polyunsaturated oils are not as highly regarded now as they once were. The reason is too many people were getting far too much polyunsaturated omega six fat from highly refined plant oils and not enough polyunsaturated omega three oils, especially the healthy EPA and DHA fatty acids from fish.
That's the reason why most nutritive authorities today recommend everyone eat fatty fish loaded in EPA and DHA omega three oils at least three times every week. Salmon, tuna, mackerel, herring and sardines are all excellent sources of omega 3 EPA and DHA. The experts also counsel people use monounsaturated olive oil for cooking and salads and get their essential omega 6 oils from one hundred pc whole grain wheat, rye and oats, soybeans, walnuts and sunflower seeds. - 17273
But the difficulty is that not all fats are made equal. Some fats are good for you and some are bad for you. Some fats can heal and other fats can kill. That's why you need to have a fat list handy at all times. Knowing the difference between good fats and bad fats is vital for good health.
Let's first have a look at the bad fats fat list. Essentially, there are two bad fats. They are saturated fat and trans fat.
Saturated fat is present in animal products such as red beef and whole milk dairy products - butter, cheese, ice cream, for example. Saturated fat adds to the flavor of food, but too much saturated fat can raise cholesterol, clog up your arteries and seriously contribute to the onset of heart problems.
Saturated fat intake should be kept to less than ten percent of your total daily calories. Avoid bad saturated fats by eating lean meats, skinless poultry and low fat or skim milk dairy goods. Also, stay away from highly saturated tropical palm and coconut oils.
Trans fat is the most hazardous fat and should be eliminated from your diet. It has no nutritive value, but has been found to seriously increase the risk of coronary heart disease by raising artery blocking bad LDL cholesterol while lowering good LDL cholesterol.
Trans fat is created when plant oils are hydrogenated or partially hydrogenated. It is present in about all commercially processed foods like crackers, cookies, cake, candy vegetable shortening, margarine, salad dressing, fried food and snack food.
The fat list of good fats are monounsaturated fats and polyunsaturated fats, particularly omega 3 fish oil trans-acids.
Monounsaturated fat lowers bad LDL cholesterol and raises good HDL cholesterol, additional virgin olive oil is the number one source. Monounsaturated fats are also found in canola oil, peanut oil, avocados, almonds, pecans and pumpkin and sesame seeds.
Polyunsaturated oils are not as highly regarded now as they once were. The reason is too many people were getting far too much polyunsaturated omega six fat from highly refined plant oils and not enough polyunsaturated omega three oils, especially the healthy EPA and DHA fatty acids from fish.
That's the reason why most nutritive authorities today recommend everyone eat fatty fish loaded in EPA and DHA omega three oils at least three times every week. Salmon, tuna, mackerel, herring and sardines are all excellent sources of omega 3 EPA and DHA. The experts also counsel people use monounsaturated olive oil for cooking and salads and get their essential omega 6 oils from one hundred pc whole grain wheat, rye and oats, soybeans, walnuts and sunflower seeds. - 17273
posted by X - Men at
10:40 AM
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