Diet food fat is vitally important to your well-being. Most nutritional authorities counsel that 25% to thirty percent of the total daily calories consumed by adults be food fat.
But the difficulty is that not all fats are made equal. Some fats are good for you and some are bad for you. Some fats can heal and other fats can kill. That's why you need to have a fat list handy at all times. Knowing the difference between good fats and bad fats is vital for good health.
Let's first have a look at the bad fats fat list. Fundamentally, there are 2 bad fats. They are saturated fat and trans fat.
Saturated fat is present in animal products such as red beef and whole milk dairy foods - butter, cheese, ice cream, and so on. Saturated fat adds to the flavor of food, but too much saturated fat can raise cholesterol, clog up your arteries and noticeably contribute to the beginning of heart problems.
Saturated fat intake should be kept to less than 10% of your total daily calories. Avoid bad saturated fats by eating lean meats, skinless chickens and low fat or skim milk dairy foods. Also, stay away from highly saturated tropical palm and coconut oils.
Trans fat is the most hazardous fat and may be eliminated from your diet. It has no nutritional value, but has been found to noticeably increase the risk of coronary heart disease by raising artery clogging bad LDL cholesterol while lowering good LDL cholesterol.
Trans fat is created when plant oils are hydrogenated or partially hydrogenated. It is present in about all commercially processed foods like crackers, cookies, cake, candy vegetable shortening, margarine, salad dressing, fried food and snack food.
The fat list of good fats are monounsaturated fats and polyunsaturated fats, particularly omega three fish oil trans acids.
Monounsaturated fat lowers bad LDL cholesterol and raises good HDL cholesterol, extra virgin olive oil is the number one source. Monounsaturated fats are also found in canola oil, peanut oil, avocados, almonds, pecans and pumpkin and sesame seeds..
Polyunsaturated oils are not as highly regarded now as they once were. The reason is too many people were getting far too much polyunsaturated omega six fat from highly refined plant oils and not enough polyunsaturated omega three oils, especially the healthy EPA and DHA fatty acids from fish.
That's why most nutritional authorities today endorse everyone eat fatty fish rich in EPA and DHA omega three oils at least three times a week. Salmon, tuna, mackerel, herring and sardines are all excellent sources of omega three EPA and DHA. The professionals also endorse people use monounsaturated olive oil for cooking and salads and get their essential omega 6 oils from 100 percent full grain wheat, rye and oats, soybeans, walnuts and sunflower seeds.
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Learn all you are able to about food fat so you can make critical changes that may benefit your complete family. Learn how a complete fat list can help you to live a long, happy, healthful life.
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