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 have a look at the bad fats fat list. Essentially, there are two bad fats. They are saturated fat and trans fat.
Saturated fat is present in animal products such as red beef and whole milk dairy products – butter, cheese, ice cream, for example. Saturated fat adds to the flavor of food, but too much saturated fat can raise cholesterol, clog up your arteries and seriously contribute to the onset 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 goods. Also, stay away from highly saturated tropical palm and coconut oils.
Trans fat is the most hazardous fat and should be eliminated from your diet. It has no nutritive value, but has been found to seriously increase the risk of coronary heart disease by raising artery blocking bad LDL cholesterol while lowering good LDL cholesterol.
Trans fat is made when vegetable oils are hydrogenated or partially hydrogenated. It is present in nearly all commercially fast foods such as 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 3 fish oil trans-acids.
Monounsaturated fat lowers bad LDL cholesterol and raises good HDL cholesterol, additional 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 aren’t as highly rated now as they once were. The reason is too many folks were getting way too much polyunsaturated omega 6 fat from highly refined plant oils and not enough polyunsaturated omega three oils, particularly the healthy EPA and DHA trans acids from fish.
That is the reason why most nutritional authorities today suggest everybody eat fatty fish rich in EPA and DHA omega three oils at least three times each week. Salmon, tuna, mackerel, herring and sardines are all excellent sources of omega 3 EPA and DHA. The professionals also endorse folk 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.
Learn all you can about food fat so you can make crucial changes that may benefit your complete family. Learn how a complete fat list can help you to live a long, happy, healthful life.
