How much good fat is good for you?

                        

Contrary to common belief, fat is used by our body as a source of energy. It promotes the growth of nerve tissue and hormones while also reducing inflammation. Good fats aid in the absorption of vitamins A, D, E, and K from your diet. They have health benefits and can reduce our susceptibility to certain diseases.

Certain types of fats should be included in our diet. However, we should consume good fats rather than toxic ones. Obesity can be caused by eating too much fat. Fat calories are more quickly converted to body fat than carbohydrate or protein calories. They can also cause your hunger to be confused, making it difficult to know when you are full. Bad fats raise your blood pressure and total cholesterol. They can make you more susceptible to heart disease, diabetes, and certain malignancies.

A path to better health

                     Everyone's calorie requirements are varied. A doctor can assist us in determining how many calories we require on a daily basis. This will assist in determining how many grams of fat we are allowed to consume. The American Heart Association (AHA) recommends that we consume less than 30% of our total daily calories from fat if we are overweight. For a 2,000-calorie diet, this translates to 65 grams of fat.

Fats that are "bad"

               Saturated and trans fats are harmful to our body. Saturated fats should make up no more than 7% of our daily calorie intake. Trans fats should make up no more than 1% of total calories. In a 2,000-calorie daily diet, that's less than 15 grams of saturated fat and less than 2 grams of trans fat.

                   

                           When liquid oils are converted to solid fats, trans fats are formed. This is referred to as hydrogenation. A lot of processed foods include trans fats. Trans fats must be listed on nutrition labels by all food manufacturers. Foods can, however, contain up to.5 grams of trans fat per serving while still showing 0 grams. Look for the phrase "hydrogenated oil" in the ingredients list.

Saturated fats should be limited, and trans fats should be avoided. Fast food, fried foods, and snack foods are common sources. They can also be found in sweets and store-bought baked items. LDL (bad) cholesterol levels rise as a result of these harmful lipids. They lower the levels of HDL (good) cholesterol in our body.

“Good” fats

                    Good fats should be substituted for harmful fats. Good fats have been shown in studies to help decrease overall cholesterol levels. Omega-3 fatty acids are beneficial to one's health. They can lower our chances of having a heart attack and reducing inflammation.

Monounsaturated fats; Canola, olive, and peanut oils all contain monounsaturated fats. 

They can be found in a wide range of nut oils and butters. These fats can also be found in avocados, legumes (beans and peas), and seeds.

Polyunsaturated fats; Vegetable oils such as corn, sunflower, and safflower oil contain polyunsaturated fats. Soybeans, legumes, cereals, and nuts all contain them. 

These fats can also be found in seeds such as sesame and sunflower.

Omega-3 fatty acids; Seafood is a good source of omega-3 fatty acids. Salmon, herring, sardines, and mackerel are examples. 

Omega-3s can also be found in flaxseeds, flaxseed oil, and walnuts.

Consider these factors:

                         We don't need to eliminate all fat from our diet. However, we should keep our fat intake in check. Each gram of fat contains 9 calories. The calories in carbohydrates and proteins are more than doubled. Each gram has 4 calories.

                Consume foods high in omega-3 fatty acids and unsaturated fats. Saturated and trans fat-rich foods should be avoided.

Here are some other suggestions:

• Fast food should be avoided as trans fats are almost usually present in them. 

• Fried meals should be avoided.

• Reduce the amount of red meat you consume. Eat fish, poultry, and vegetable proteins instead.

• When baking, canola oil is a good choice.

• When cooking, use extra virgin olive oil. It can also be used as a spread on bread or in place of salad dressing.

• Make better snack decisions. Instead of potato chips, consume a small handful of unsalted peanuts or edamame (soybeans).

• Avocado is a great addition to any sandwich or salad. Salads with nuts and garbanzo beans are also delicious.

• Instead of butter, use liquid or soft tub margarine. Choose margarine with a low saturated fat content and no trans fat.