LET"S TALK ABOUT FAT!
Your body needs fat to survive and thrive. The type of fat you eat is far more important than the amount of fat you eat. Studies have shown that they type of fat you eat can dramatically affect your health. Here are the facts on fats.
THE WORST OF THE BAD FATS
Animal fat including butter, cheese, lard, and the fat contained in meat. Saturated fats from these animal sources are the prime enemy in raising cholesterol, clogging arteries, and leading to cardiovascular disease.
Even worse than animal fats are what we call trans-fats, which are found in vegetable shortenings, hard stick margarine, donuts, crackers, cookies, chips, cereals and pies. They have been known as the “biggest food processing disaster in U.S. History” and contribute to heart disease, cancer, diabetes, immune dysfunction, obesity and reproductive problems. Trans-fats increase “bad” LDL cholesterol, triglycerides, insulin levels, and decrease the “good” HDL cholesterol.
HOW TO AVOID TRANS-FATS
Use olive oil and canola oil for all cooking.
Use trans-fat free soft tub or liquid margarines instead of hard stick margarines. The softer the margarine the better and liquid margarine is best.
Avoid foods made with partially hydrogenated oils. The higher the hydrogenated oils appear in the ingredient list, the more trans-fat it has. Baked goods, for example, are extremely high in trans-fat.
If the label does not list trans-fat, you can get a rough number simply by adding saturated fat, monounsaturated fat, and polyunsaturated fat together and subtract that number from total fat grams. That difference is grams of trans-fat per serving.
When eating out avoid fried foods. They “ooze” with trans-fats. Think of them as artery cloggers and fat store fillers. Cheese fries, onion rings, and fried chicken/fish are loaded with trans-fat. Go for grilled or baked options.
THE BEST OF THE GOOD FATS
The fat in olive oil is monounsaturated, which promotes health. Studies show that people who use olive oil had better cholesterol, lower blood pressure, less heart disease, less arthritis and live the longest! Olive oil is packed with antioxidants and good monounsaturated fats. Extra Virgin olive oil is the best bet!
Omega: 3 oils found in fatty fish are another healthy fat. Even one serving a week conveys great benefits. The unique oil in fatty fish (omega 3) is essential for proper cell functioning. Most Americans only get 15% of what they need. It is recommended to eat fatty fish (salmon, mackerel, sardines, fresh tuna or canned albacore tuna, grouper, haddock) two times per week. Research shows that the omega 3 oils can help reduce the risk of cardiovascular disease, stroke, cancer, respiratory problems, and arthritis. Omega 3s also boost serotonin, the body’s feel good chemical! Low blood Omega 3’s also predict greater risk of memory loss and Alzheimer’s disease.
Flaxseed oil is also rich in omega 3 fatty acids, but is far less potent than omega 3s in fish oil. It has one tenth of the omega 3s as fish. It is usually taken as a supplement and the recommended dosage is 650 milligrams per day.
WHAT ABOUT CHOLESTEROL?
The cholesterol found in food such as eggs and shrimp have little or no threat to most people. Studies haves shown that the primary villain in raising cholesterol is saturated animal fat, found in animal products such as high fat dairy products and red meat. So choose your meat wisely, add fatty fish into your diet, and significantly reduce the amount of trans-fats found in processed foods in your diet.
WOW!
Did you know….
Individuals who use olive oil live longer and have less heart disease, cancer and arthritis?
Olive oil contains antioxidants, similar to those in red wine and tea, which help combat disease processes.
Extra virgin olive oil has the good fat. It is the type of fat that you eat which dramatically affects your health!
