\
Fats: What You Should Know
Many people get the idea that they should cut fats out of their diets altogether. From a health standpoint, this is not a good idea. In fact, the average human should consume a diet that consists of 40% carbohydrates, 30% proteins, and the other 30% should come from the oft-dreaded fats.
The human body needs healthy fats for the essential fatty acids.
Essential fatty acids are substances that the human body requires but cannot make on its own, and therefore must be consumed in the diet. Healthy fats help the body store energy and carry fat-soluble vitamins A, D, E, and K. Healthy fats also help to keep the heart, skin and hair healthy. Healthy fats are also essential for brain function and may even help to prevent dementia or Alzheimer's disease. Our body uses fat to protect nerves, cells, and internal organs. When we consume fat it helps our body speed up metabolism by not having to store extra fat. Healthy fat also helps keep the immune system strong and functioning properly.
So how does a person know what types of fats are good and which are bad? Well, there are four types of fat: monounsaturated, polyunsaturated, saturated, and Trans fat. Each holds its own unique characteristics and therefore has a unique impact on your body.
Polyunsaturated fats are the healthiest fats for humans to consume.
This group of fats is comprised of Omega-3 fatty acids. Omega-3's are highly valuable to bodily function. In order to obtain Omega-3's a person must consume it via our food. Omega-3's can lower cholesterol, fight dementia, lower the risk of cancer, sustain a healthy heart, enhance brain power, fight mood disorders, boost the immune system, decrease the risk of autoimmune and inflammatory disorders, and prevent obesity. A person can find Omega-3's in polyunsaturated fats such as fish, soy beans, sunflower seeds, corn, flaxseed, Xocai chocolate, walnuts, and of course Omega-3 supplements.
Monounsaturated fats are another "good fat."
A diet high in monounsaturated fats helps to lower a person's risk of obtaining cardiovascular disease. Foods that are high in monounsaturated fats include olive oil, canola oil, avocados, almonds, hazelnuts, pecans, pumpkin seeds, and sesame seeds.
Saturated fats are considered "bad fats."
Saturated fats must be eaten in strict moderation. A person who has a diet high in saturated fats has a tendency to have an increased level of LDLs, or low-density lipids (bad cholesterol), and a high risk of heart disease. Saturated fats can be found in red meat, whole dairy products, coconut oil, palm oil, and foods that are cooked using these oils.
Trans fat is without a doubt the most harmful class of fat.
Trans fat is created in a chemical process called hydrogenation. Hydrogenation is process by which liquid vegetable oils are heated in the presences of hydrogen gas. Partially hydrogenated vegetable oils are made because the oils have a longer shelf life making them less likely to spoil. This is very attractive and appealing to manufacturers because they are able to make a product that will last longer and therefore the manufacturers can gain increased profits. While it certainly benefits the manufactures, it does not benefit the consumer. A person who has a diet high in Trans fats is more likely to have heart disease, high LDL (bad cholesterol), and low HDL (good cholesterol). Trans fats can be found in foods such as vegetable shortenings, margarine, crackers, candies, cookies, snack foods, fried food, baked goods, and other foods that have been processed with partially hydrogenated vegetable oils.
The best way to avoid Trans fats, saturated fats, and to increase your intake of monounsaturated and polyunsaturated fats is to simply pay attention to food labels. Avoid heavily processed snack products, as these are notorious carriers of Trans fats. Organic products will never contain Trans fats as they do not occur naturally in any form.
For more on fats and other filling subjects, visit the EnvyMyHealth.com Nutrition Channel!
Have Something To Share About Homeopathy?
Do you agree/disagree? Have a great story to tell? Just feel like ranting? Share it!
Return to the Nutrition Channel
Return to the Wellness Guide
DISCLAIMER: The information provided on EnvyMyHealth.com and its affiliates is not intended nor recommended as a substitute for professional medical advice. Always seek the advice of your physician or other qualified health care professional regarding any medical condition or treatment. Nothing contained on this site is intended to be used for medical diagnosis or treatment.
ŠEnvyMyHealth, Inc. 2008-2009. All Rights Reserved.