What do you know about fat facts? Is it good for you? Some would say yes others would not agree!. Are you eating the right type of fat? There are good fats and bad fats to look for in your diet. “go here for details”
Good fat supplies essential fatty acids “go here for details.” Your body is incapable of producing the “go here for details”, known as linoleic acid and alpha-linolenic acid, so it must derive them from food,” explains Wahida Karmally DrPH, RD, professor of “go here for details”nutrition at Columbia University and director of nutrition at The Irving Institute for Clinical and Translational Research.
Fat Facts! What’s Bad About Fat
Well, you have a link between fat intake and heart disease or a stroke the silent killer. Diets rich in saturated fat and trans fat are both bad for you and can raise your blood cholesterol concentrations, contributing to clogged arteries that block the flow of oxygen-rich blood to the heart and brain.
But there’s a caveat: Very low-fat diets — 15% or 34 grams of fat in a 2,000-calorie diet — may not reduce artery–clogging compounds in the bloodstream in everyone. nor can most people maintain a very low-fat diet in the long run. The American Heart Association (AHA) recommends that we get 20% to 35% of our calories from fat. Most Americans get 34% or more. “go here for more details.”
Here are some examples of different types of fats and way’s to make adjustments in your diet promoting better health prolonging life.
Monounsaturated: These “good” fats are found mainly in plant sources, like nuts, avocados and olive, peanut and canola oils
Polyunsaturated: These fats, which include the healthy omega-3 fatty acids, are also found in plant oils such as safflower, sunflower, corn, flaxseed and canola oils.
Saturated: These fats are found mostly in animal products. Red meat, poultry, cheese, butter and other dairy products are the main sources. Some plant products like palm, coconut and palm kernel oil are also saturated. These fats are solid at room temperature.
Trans-: This type of fat is formed when unsaturated vegetable oils are hydrogenated (or partially hydrogenated) to form solid, more stable fats. Hydrogen atoms are actually added to the oils. Trans-fats include margarine and shortening and are found in everything from crackers, cookies, doughnuts, frozen pie crusts, deep-fried foods and foods with chocolate coatings.
How much fat do I need in my diet?
Most adults should receive fewer than 30% of their calories from fat. For example, most adults who consume 2000 calories per day should limit their fat intake to 65g. The American Dietetic Association (ADA) recommends limiting total calories from saturated fat to 7-10%. Monounsaturated fats should account for 10-15% of total calories and roughly 10% of total calories should come from polyunsaturated fat. It is better to stay away from Trans Fats
Dietary Fat: What’s Right for You?
3 Easy Ways to Avoid Bad Fats
1. Avoid packaged foods when possible. Instead, choose whole foods, or foods you make at home. For example, you can make your own macaroni and cheese from scratch, or your own flavored rice mixes.
2. Eat lean sources of protein, low-fat dairy foods, whole grains, legumes — such as garbanzo beans and black beans — and fruits and vegetables.
3. Use healthy oils such as olive, canola, and sunflower oil, and small amounts of tub margarine for cooking and flavoring foods.
