After so many studies it is being told that Fat is good for you. This Fact is really hard to swallow. Yes! We all need fats; we cannot live without them. But the only thing we need to know is the right type of fat. Just think for a while Are you eating the right type of fat? There are good fats and bad fats to look for in your diet.
Talking about myself. I was a person who used to order food less in fats because of family history of cholesterol.
But in past couple of months I realized that eliminating all fats from your diet and relying on food only with low fats is not a good idea. You don’t really need to eliminate all fats from your diet. In fact, some fats actually helps to promote good health. You only have to figure out that which type is good for you. Be wise one to choose nice one. Choose the healthier types of dietary food and then enjoy your food.
Don’t be afraid to consume fats, we all need adequate fats. It helps to support metabolism, maintain cell membrane integrity, helps nutrient absorption, nerve transmission, immunity, hormone production, and absorption of many nutrients like vitamins A and D. it also keeps us satisfied.
On other side consuming fats contribute to gain weight, heart disease and certain types of cancer.
The key is to swap bad fats with good fats in our diet.
Mainly, there are two groups of fats: Saturated and Unsaturated. Lets talk about both of them.
The Saturated Fats
It’s easy to knot all saturated fats into one group i.e. “Heart threatening” group. But the fact is that there are many kinds of saturated fats. According to studies coconut oil is rich in Lauric acid that raises LDL “a bad cholesterol”. On other side some saturated fats cause the buildup of fatty plaque in arteries.
Saturated fats are mainly found in animal products such as meat, eggs, dairy and seafood. Plant foods are also high in saturated food like palm oil and coconut oil. Other examples are: lamb, butter, cheese and many more. In addition to these many baked goods and fried foods can contain high levels of saturated fats.
The Unsaturated Fats
The unsaturated fats are called good fats. They are divided into two categories: Polyunsaturated and Monounsaturated. These fats are also known as essential fatty acids. As our bodies are unable to make essential fatty acids, so we need to intake these good fats from our food. These unsaturated fats keep our arteries clear. It helps to produce good cholesterol, which prevents risk of heart disease. Monounsaturated fats lower LDL “a bad cholesterol” and increase HDL “a good cholesterol”. The unsaturated fat serves as energy sources for body. They provide structure for muscles and bones.
Unsaturated fats are mainly found in nuts including walnuts and peanuts. On other side canola, olive oil, avocado and almonds are also high in unsaturated fats.
Unsaturated fats can help in weight loss and avoid heart problems afterwards in life.
In order to maintain a good level of body fat includes, your overall body composition counts. You can maintain or make adjustments to your body composition through both diet and exercise. Here are some tips to maintain normal fats in your body
- Avoid cooking food that is high in saturated fats.
- Minimize using commercially packed foods.
- Use lower fat version dairy.