I have come across many individuals who don’t really fully understand fat consumption, how to tell good from bad fats, or even the benefits of eating healthy fats. I created this post to demystify fat, and offer some information regarding the benefits associated with good fats, and on decreasing you intake of bad fats.
Good fats include essential fatty acids (EFAs) and monounsaturated fatty acids (MUFAs). Foods abundant with healthy fat include extra virgin olive oil, fish oils, avocados, fish (salmon, tuna), seeds (flax, chai, etc.), raw nuts and natural nut butters (peanut, almond). Healthy fats present a variety of health benefits that include decreasing the risk of cardiovascular disease, stroke, many forms of cancer, and many other diseases; reducing levels of high-cholesterol and supporting healthy amounts of low cholesterol; boosting cerebral function; speeding up fat burning as well as supporting the absorption of vital nutrients.
Food items that include substantial levels of saturated fat or TFAs (trans-fatty acids – commonly known as trans-fat) are thought of as bad fats. Usually they are food items with a lot of animal fat or partially hydrogenated oil (trans-fat). Meals that are thought to be unhealthy fat ought to be consumed in extreme moderation. This includes foods like full fat dairy products, fatty cuts of meat, food items prepared in animal fat and many desserts. Desserts are especially unhealthy since they combine unhealthy fat with plenty of refined sugar. Eating meals that contain high amounts of bad fats can, and quite often do lead to medical conditions. This can include rising amounts of bad cholesterol, amplified probability of heart problems, varieties of cancer, and strokes; becoming obese and inadequate levels of energy which could affect work productivity.
There are plenty of approaches to lower the amount of bad fat in your diet. I’ll reveal a handful of methods that have helped me:
- Eat at home – When you eat at home you have control over the quality of the ingredients that go into your diet.
- Avoid full fat dairy foods – go with light or low fat alternative instead
- Go with leaner cuts of meat – skinless chicken, top sirloin steak, pork tenderloin, and ground turkey are all good options.
- Get inventive when cooking – Use non-fat cooking spray as an alternative to butter or oil.
- Say no to dessert – restrict your consumption to once every week.
I have been attempting to live a healthy lifestyle for a few years now and I have learned numerous things along the way. One of those things is the role good fat plays in reducing excess body fat. It may appear counter-intuitive but it takes fat to shed fat. When the human body doesn’t get a frequent supply of “new” fat from our daily diet, it starts to keep unwanted fat that we’re spending so much time to trying to shed. Our body continues to cling on to these fat repositories till we include good fat into our daily diets. This continual flow of fat tells our body that it’s receiving adequate amounts of fat from our diet regimen and doesn’t really need to hang on to our existing fat stores.
Getting the minimum daily value of healthy fats can help you maintain a well-balanced diet and everybody must focus on making healthy fats commonplace in their diet routine. This ought to be simple considering the fact that good fats tend to be healthy and delectable. One single portion everyday will keep our bodies functioning properly and allow us reap the benefits of eating good fat.
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