Fat Facts: Fat contains 9 calories per gram and are a necessary dietary component. When looking at the fat content of food it is important to look at food ingredients, not just the nutritional facts, to determine what types of fats they may contain.
Bad Fats:
Saturated Fats-often solid at room temperature (beef, pork, whole milk) and they come from mostly animal sources.
Tropical oils-often are liquid at room temperture (palm oil, coconut oil) and are found in many different food items including baked pastries and snack foods.
Trans-fats (hydrogenated fats) have been shown to increase the risk of coronary heart disease. They are often found in fried fast foods, processed baked goods and stick margarines.
Current RDA states that individuals with a LDL/HDL of >130 mg/dl should get less than 7% of total daily calories from Saturated and Hydrogenated Fats.
Good Fats:
Monounsaturated fats and Polyunsaturated fats have been shown to have a positive effect on cholesterol levels in the body. Mono-fats tend to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Poly-fats tend to lower LDL, but also may lower HDL levels.
Omega-3 polyunsaturated fats (fish & flaxseed) have been proven to prevent heart attacks, strokes and sudden cardiac death. Omega-3s inhibit blood clot formation and promote dilation of blood vessels and prevent fatal cardiac arrhymias. They have been shown to have positive effects on body fat, skin and depression in some individuals. A fish oil supplement is worth looking into.
Bad Fats:
Saturated Fats-often solid at room temperature (beef, pork, whole milk) and they come from mostly animal sources.
Tropical oils-often are liquid at room temperture (palm oil, coconut oil) and are found in many different food items including baked pastries and snack foods.
Trans-fats (hydrogenated fats) have been shown to increase the risk of coronary heart disease. They are often found in fried fast foods, processed baked goods and stick margarines.
Current RDA states that individuals with a LDL/HDL of >130 mg/dl should get less than 7% of total daily calories from Saturated and Hydrogenated Fats.
Good Fats:
Monounsaturated fats and Polyunsaturated fats have been shown to have a positive effect on cholesterol levels in the body. Mono-fats tend to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Poly-fats tend to lower LDL, but also may lower HDL levels.
Omega-3 polyunsaturated fats (fish & flaxseed) have been proven to prevent heart attacks, strokes and sudden cardiac death. Omega-3s inhibit blood clot formation and promote dilation of blood vessels and prevent fatal cardiac arrhymias. They have been shown to have positive effects on body fat, skin and depression in some individuals. A fish oil supplement is worth looking into.
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