What,Kind,Fat,Can,You,Eat,amp, health What Kind of Fat Can You Eat?
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Research has shown that you not only need to watchthe "amount" of fat that you eat in your diet, but alsothe "types" of fat you eat. This article will help youminimize the negative effects that fat has on your health.1. Basic Terms:- "Bad" cholesterol clogs your arteries and causesheart disease.- "Good" cholesterol helps collect up the badcholesterol and get it out of your system.- Saturated fat is "bad fat" that increases the bad cholesterolin your body.- Polyunsaturated fat is "good fat" that lowers bothgood and bad cholesterol.- Monounsaturated fat is "really good fat" that helpslower the bad cholesterol, but leaves the good cholesterolalone.- Fatty acids are the building blocks of fat.- Trans fatty acids are made in the production of partiallyhydrogenated vegetable oils used to make margarineand many snack foods and processed foods.- Whole foods are unprocessed food that occur in nature...nuts, meat, milk, poultry, eggs, fish, seeds, grains, rice, fruits,vegetables.2. Why Fat is Bad:Fat is calorie-dense, it contains more than twice the numberof calories as carbohydrates. A high fat diet has been linkedto several chronic diseases such as cancer and increasedrisk of coronary heart disease. Saturated fats can increasebad cholesterol.3. Why Fat is Good:It gives taste and texture to foods. Unsaturated fatscan decrease the bad cholesterol in your body.4. How Fat in Your Diet Affects You:Fat in your food can affect you differently depending onyour particular health issues.If you are at risk for heart disease,saturated fat is something you want to avoid. According tothe American Heart Association, a heart healthydiet can contain up to 30% of calories from fat, as long asmost of the fat is unsaturated. More on the heart-healthydiet: http://www.nutricounter.com/articles/garrett3.htmIf you are diabetic, you want to lower the trans fatty acids andraise the polyunsaturated fatty acids. Consider reducing theamount of processed foods and increasing the amount of wholefoods you consume. More on the diabetic diet:http://www.nutricounter.com/articles/garrett4.htmIf you are on a diet to lose weight, it's a good idea to lowertotal fat in your diet. Losing weight comes down tothe calories in versus calories out and fat has more thantwice the amount of calories as other foods.5. Types of Fat You Should Choose:- Polyunsaturated fats are found in flax, corn, safflower, soybean,sesame, and sunflower oils. (These nonhydrogenated fats areliquid at room temperature.)- Polyunsaturated fats found in fish.- Monounsaturated fats found in olive oil and canola oil.Read this article for more information on fat in animal meats:http://www.nutricounter.com/articles/howard1.htm6. Types of Fat You Should Try to Avoid:- Any type of hydrogenated fat. This is man-made fat andyou will find it in snack foods, margarine, bakery products andother processed foods.- Man made fat substitutes like Olestra (you might find fatsubstitutes in fat free snack foods). Even if scientific researchcould solidly prove that fat substitutes weren't hazardousto your health, these products just perpetrate bad eating habits.- Animal fats including whole milk, butter, poultry skin, and fattycuts of meat.Fat doesn't have to be a bad thing if you choose yourfat wisely! If you can choose whole foods over process foods,you will be eating a much healthier diet. Also, for any type ofspecial diet, use your NutriCounter(http://www.nutricounter.com) to help youkeep track of your total fat and saturated fat intake. Article Tags: Fatty Acids, Snack Foods, Processed Foods
What,Kind,Fat,Can,You,Eat,amp,