today I will be teaching you all about fats. Pretty much everything that you need to know, from types of fats, quality of them and reasons to eat them. A lot of time fats get a bad rap just because people don’t know that there are different types of them and that they are not all the same. So if you are one of those people that is pretty much avoiding them you must read this blog and learn main reasons why you should stop doing that now!
Like I said all fats are not the same they are all created differently. Some fats are better for you than other and will help you to promote good health. But we will first start with fats that you should avoid and then with the good ones.
This type of fat is primarily animal-based and is found in high-fat meats and dairy products. Some typical sources of saturated fats include:
- Fatty cuts of beef, pork, and lamb
- Dark chicken meat and poultry skin
- High-fat dairy foods ( whole milk, butter, cheese, sour cream, ice cream )
- Tropical oils ( coconut oil, palm oil, cocoa butter )
- Fatty snack foods ( potato chips, savory crackers etc. )
- Cakes and high-fat muffins
- Deep fried and high fat take away foods
Eating greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. These fats contain single bonds and are usually solid at room temperature.
Trans fats “trans fatty acids” appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. You can find them in:
- Fried foods ( french fries, doughnuts, deep-fried fast foods )
- Margarine ( stick and tub )
- Vegetable shortening
- Baked goods (cookies, cakes, pastries )
- Processed snack foods ( crackers, microwave popcorn )
Just like saturated fats, trans fat can raise LDL cholesterol, also known as “bad” cholesterol. It is important to lower the amounts of trans fats you eat to help you stay healthy.
Monounsaturated fat and polyunsaturated fat are considered more heart-healthy fats, which you should include in your diet in moderation. Foods that primarily contain these healthier fats tend to be liquid when they’re at a room temperature, such as vegetable oils.
This type of fat is present in a variety of food and oils. Research has shown that eating foods that contain monounsaturated fat can improve your blood cholesterol level and decrease your risk of cardiovascular disease. Types of foods:
- Nuts ( almonds, cashews, peanuts, pecans )
- Vegetable oils ( olive oil, canola oil, peanut oil )
- Peanut butter and almond butter
Plant-based foods and oils are the primary sources of this fat. Like monounsaturated fat, these fat have the same health benefits are monounsaturated fat. A certain type of this fat, called omega-3 fatty acids, have been shown to be particularly beneficial for your heart. Omega-3s not only appear to decrease the risk of coronary artery disease but also may help lower blood pressure levels and guard against irregular heartbeats. The following types of fatty fish contain omega-3 fatty acids:
You can also find omega-3s in flaxseed, walnuts, and canola oil, although these contain a less active form of the fat than fish do.
In addition to omega-3 fatty acids, you can find polyunsaturated fat in the following foods, which contain omega-6 fatty acids:
- Roasted soybeans and soy nut butter
- Seeds ( sunflower seeds, pumpkin seeds, sesame seeds )
- Vegetable oils ( corn oil, safflower oil, sesame oil, soybean oil, sunflower oil )
- Soft margarine ( liquid or tub )
Some kinds of margarine will contain trans fats if they are made with hydrogenated ingredients, so make sure to always choose non-hydrogenated versions. Labeling laws allow food companies to round down to zero and claim “no trans fats” or “zero grams of trans fats” despite still containing hydrogenated oils, so ignore the front-of-package marketing and always read the ingredient list.
THE BOTTOM LINE
- The American Heart Association suggest anywhere between 25-35 percent of your total daily calories come from fat. This will vary depending on your goals.
- Try to keep saturated fats around 10 percent and eliminate trans fat from your diet as best you can.
- Quality sources of fat come from fish, nuts, vegetable and coconut oils, avocados, flax seeds, and cheeses.
- The recommended intake for omega-3s is roughly 1.5-1.8 grams per day to help reduce your risk of heart disease. If you’re having trouble meeting this through your diet, you may want to consider supplementation with around 0.5-1.8 grams per day of an omega-3 supplement containing EPA and DHA.
THE 5 BEST FATTY FOODS:
1. Avocado – 81% calories from fat
2. Coconut butter – 81% calories from fat
3. Pickled herring – 61% calories from fat
4. Almond flour – 79% calories from fat
5. Extra-virgin olive oil – 100% calories from fat
Well, that pretty much sums up everything you should know about fats. Hope I have taught you something new and if you have any questions let me know. Thanks for reading this blog and have a beautiful day.