All fats are not created equal! Good fats contain many good things, and one of these is omega-3 fatty acids. They have been linked to reducing the risk of various diseases including Alzheimer's disease, high blood pressure, and even heart disease. They also decrease the risks of developing cancer and obesity. So who said fats are all bad?
- 1 Bad Fats
- 2 Look At Food Labels If You Are Unsure of The Fat Content
- 3 Types Of Healthy Fats You Should Be Eating
- 4 Monounstaturated & Polyunsaturated Fats Are Good For You
- 5 Healthy Fats Lower Heart Disease Risk
- 6 What Are Triglycerides and How Can They Harm You?
- 7 Damage Caused By Saturated Fats & Hydrogenated oils
- 8 Eat Enough Fiber & Healthy Fats
But there is also a bad fat category. These fats are not considered to be good by the FDA, and consuming too much not only leads to weight gain, but they can have disastrous effects for your health. They contain saturated fats and trans fats, which can lead to heart disease and various types of cancers.
One example of these fats is found in bacon. There are a lot of people who have been diagnosed with the early onset of diseases because they have too much trans and saturated fats in their diets
So, how do you make sure you are eating less bad and more good fats?
One method to to reduce the effects of bad fats consumption is to do everything the healthy way and combine it with exercise. Perform some strenght or resistance training and your body will get more nutrients from the healthy food you eat but you will also be able to burn more of the fat calories for energy. You know it exercise makes you feel healthier.
Look At Food Labels If You Are Unsure of The Fat Content
We can also use food labels as a tool to determine what good fats and bad there are in packaged products. Avoid foods with excessive saturated and trans fats. Don't be suckered in to buying products with low fat content as many of these are stuffed with excessive sugar and salt to bolster up the flavour.
Types Of Healthy Fats You Should Be Eating
- brazil nuts (+ macadamia, almonds, peanuts, hazelnuts, cashews, pecans are all good!)
- Peanut butter - choose a brand with low salt
- Dark Chocolate-the higher percentage the better- eating fats can be fun and tasty!
- whole eggs
- chia seeds
- extra virgin olive oil
- fatty fish
- chia seeds
- yogurt (kefir has billions of good bacteria per spoonful)
Monounstaturated & Polyunsaturated Fats Are Good For You
There are some health fats foods that you should pay attention to. These fats are called monounsaturated fats, and these can be eaten without causing any health problems in our bodies. These include soybeans, olives, macadamia nuts, olive oil, fatty fish and nuts that contain Omega 3 fatty acids, such as almond and olive oil.
One of the main reasons that healthy fats are so important is because they are one of the main factors in helping us to be more active and live healthy, in other words, eating healthy foods is not a luxury but a necessity. Eating healthy is one of the easiest things that you can do to help yourself remain a healthy individual. It's never been easier.
Healthy Fats Lower Heart Disease Risk
Enjoy the following benefits from eating healthy fats.
- Reduces the "bad" LDL cholesterol in the blood, and raises the "good" HDL cholesterol levels
- Reduces triglycerides which are linked to heart disease
- Decrease the risk of strokes and cardiovascular (heart) disease
- Prevents inflammation.
- Lowers blood pressure levels
- Reduces the hardened arteries (atherosclerosis)
- good for brain function
- Keeps abnormal heart rhythms at bay
What Are Triglycerides and How Can They Harm You?
Triglycerides are fats that are made by the liver in the presence of glucose but which may be produced at a high rate in the presence of hyperglycemia. Triglycerides are often found in the blood of diabetics as they have been linked to this condition, but they can also be produced in the body by obesity. The term triglyceride comes from the Greek word for fat and glycerol. A triglyceride is essentially an ester formed from three fatty acids and glycerol.
Lipids are usually fat molecules and lipase is the enzyme that is responsible for breaking down fatty acids into glycerol which are stored as triglycerides. Triglycerides are found in the body and in the blood. They are found in the liver and adipose tissue.
When triglycerides become too large to be absorbed into the bloodstream, they are transported to the liver where they are broken down into glycerol and glycogen. Glycerol is used by the body to break down carbohydrates and glycogen is used to break down protein. Glycerol is also used by the body to make glucose, which is a sugar.
Triglycerides may be stored in excess in the body and this can cause weight gain and can be a contributing factor to the development of diabetes. Some of the best known examples of the adverse effects of triglycerides include hypertension, dyslipidemia, high blood pressure, cardiac problems, gallbladder problems, gallstones, cholesterol problems, liver problems and even kidney problems.
A dieter can help prevent and reduce the effects of these by eating a balanced diet containing a mixture of proteins, carbohydrates and fats. A well balanced diet consisting of fruits, vegetables, cereals, beans and lean meats should be eaten on a daily basis.
Damage Caused By Saturated Fats & Hydrogenated oils
For those that over indulge in eating bad fats, there are a few things to be aware of. Avoid eating foods that contain saturated fats including foods that have hydrogenated oils and hydrogenated vegetable oils.
Eat Enough Fiber & Healthy Fats
Eat a well-balanced diet that has plenty of fiber and healthy fats. Stay away from fatty foods and other processed ready-meal foods that contain toxins.
Healthy whole food sources are jam packed with antioxidants, vitamins and minerals that help to fight diseases and infections.