Fats? Healthy?
In today's world of counting carbs and avoiding sugars, we often forget that food is not the enemy. In fact, many of the things we avoid are actually good for us, and fat is one of them.
Ew! Fat gave me these thighs; how can fat be good for me?
Just like cholesterol, another misunderstood product, fat is used by the body to sustain life. Several vitamins cannot be digested and absorbed by the body without the help of fats and fatty acids. Fat in the subcutaneous layer of your skin helps your body absorb shock and gives your body shape. Fats keep your skin and hair healthy, and are used to build cell membranes. It is even thought that long-term lack of fats in your diet can leave you more susceptible to degenerative brain diseases such as Alzheimer's.
Ok, I'm convinced! But I'm confused about all the kinds of fats.
Fat has gotten such a bad rap because of the overabundance of bad fats that we tend to consume in processed foods. Snack cakes, cheeseburgers, pizza rolls, and even flavored coffee drinks are loaded with trans fats, one of the bad types of fats. Since the word "fat" is also associated with so many mental images of what it means to be a fat person, the good fats are often overlooked. The key to healthy heart and weight management is to incorporate healthy forms of fat into your diet while steering clear of bad fats.
Good fats
There are several types of fats and several names for each. As far as good fat goes, there are three titles you want to look for:
- Monounsaturated fat
When you think of popcorn, avocados, and oatmeal as being healthy, you're thinking of foods that have monounsaturated fat. Olive oil is another popular product containing monounsaturated fat. It is believed that Mediterranean cultures have a low occurrence of heart disease due to their extensive use of olive oil and consumption of other monounsaturated fats. It is also considered to reduce your risk of certain cancers and provides high doses of the anti-oxidant Vitamin E. Almonds, sesame seeds, pumpkin seeds, cashews, and hazelnuts are also good sources of this healthy fat. - Polyunsaturated fat
Our second contestant on the good-fat show, polyunsaturated fat is known to lower your LDL (bad) cholesterol levels. Unfortunately, it can also lower your HDL levels (good guys). Pumpkin seeds, flax oil, walnuts, and oily types of fish are good sources of polyunsaturated fats. - Omega-3 fatty acids
This type of fat, commonly found in fish, has recently become popular in the media. It is often called the "essential" fatty acid because the body needs it to sustain life but it cannot be produced by the body naturally. Omega-3 acids are vital to brain development and body growth. Salmon, cod, snapper, shrimp, and scallops are seafood sources of this fat. Flaxseed and flaxseed oil, walnuts, and soybeans also contain Omega-3 fatty acids.
Wow! Foods that are tasty AND have good fats.
Eating good fats doesn't have to be boring. Many exciting new recipe books are available for learning how to cook using all the good-fat oils, soybeans, nuts, and seafood. By enjoying new recipes using these heart-healthy sources and types of fat, you can lower your cholesterol, reduce your risk of deadly diseases, and live a more energetic and healthy life.
More resources about consuming good fats
- Which fats are healthy?
- My original article on Helium.com.
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