Choosing healthy fats and oils are essential to a healthy diet and real weight loss.
When you look over the nutritional facts of the foods that you eat (especially if you’re trying to lose weight) then there’s probably one word that jumps right out at you and that’s fat. It seems like the golden key to unlock the door to good health and a lower weight, just removing the fats from your diet altogether, but if you do that it could easily have a disastrous effect on your health. You see just like carbohydrates there are good and bad fats that you can be putting into your body. Let’s take a look at the different kinds of fats and help you figure out which ones you should be watching and watching out for.
Let’s just lay a fact out here for you, your calories should consist of 20-35% fat and there’s no getting around that. However there’s several different kinds of fats, some good and some absolutely terrible for you, that you have to watch out for to add, limit, moderate, or attempt to remove from your diet to stay healthy and balanced. Here’s a look at the dangerous or “bad” fats that you should be trying to avoid:
These are the real bad guys of the fat universe. They come heavily in processed and fried foods which are, unfortunately, the easiest foods to eat and get ahold of. These very un-healthy fats do absolutely nothing good for your body and increase your total cholesterol levels without adding any “good” cholesterol to your diet. This should be the first thing you look to cut out of your diet when you’re looking for good fats.
While not as bad for you as trans-fats, you should definitely try to limit your intake of trans fats as much as you possibly can. You’ll find these in meat, seafood, and dairy products so they’re a lot tougher to avoid. It’s recommended that you shouldn’t have more than 10% of your daily calories come from saturated fats, but you can skip out on some of them by opting for low or fat free dairy choices.
Those fats are the ones you should be watching closely to avoid, but on the other side of the fence are these great fats that you should be looking to add to your diet if you want to stay healthy:
These healthy fats rich in HDL (good cholesterol) are commonly found in canola, olive, and peanut oil as well as nuts and seeds. You can also find them in the ever tasty avocado. Canola and olive oils are fantastic healthy choices for cooking oils that add flavor without hurting your diet.
These guys are found in nuts, seeds, and vegetable oils and do a great job of lowering your total cholesterol levels. They also cover omega-3/6 fatty acids found in fish (you’ve probably seen commercials for supplements of these on TV) but we’ll talk more about those in a bit.
Omega-3 Fatty Acids
Omega-3 fatty acids are often referred to as essential fatty acids (and probably the most well known healthy fat) because our bodies don’t produce them on our own which is why you see them so commonly in supplements. They help to lower your blood pressure and reduce clotting while also fighting against inflammation. You won’t find them in just fish either, you can also find them in some vegetable oils, soy, and even walnuts!
The world of healthy fats and oils is a vast one filled with pitfalls that can have a serious negative effect on your health, but keeping a close watch on your fats and maintaining a healthy balance of good fats while eliminating and reducing the bad ones will really help you reach your weight loss goals.
Omega 3 and what it can really do to your health…… click here to read more…