Did you know that the human brain is made up of nearly 60% fat? Fat is not something we should run from, our bodies need a certain amount of fat to work at their best. Not all fats are bad, not all Fats are good. Let’s just quickly see which type of fat is our friend and which one is our enemy.
Trans fat is the worst type of dietary fat. The hydrogenation process is used to turn healthy oils into solids to prevent them from becoming rancid and a byproduct of this process is Trans fats. Trans fats have no known health benefits and that there is no safe level of consumption. It is better to check the Nutritional value given on the packet of your packed food for any presence of Trans fat. For every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.
Food containing Trans Fat:
· Solid margarine
· French fries
· Vegetable shortening
They are solid at room temperature. A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. Saturated fats should consume in moderation and nutrition experts recommend limiting saturated fat to fewer than 10% of calories a day.
Common sources of saturated fat:
· Whole milk
· Red meat
· Coconut oil
· Many commercially prepared baked goods
Monounsaturated and Polyunsaturated fats
Monounsaturated and Polyunsaturated fats are healthy fats. Healthy fats are liquid at room temperature, not solid. These fats come mainly from vegetables, nuts, seeds, and fish. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.
There are two broad categories of healthy fats:
Good sources of monounsaturated fats are
· Extra virgin olive oil
· Sunflower oils
· Peanut oil
· Canola oil
· High-oleic safflower oil
Polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids. Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides.
Good sources of omega-3 fatty acids include
· Unhydrogenated soybean oil
· Canola oil
Omega-6 fatty acids have also been linked to protection against heart disease.
Good sources of omega-6 fatty acids include
· Corn oil
· Sunflower oil
· Safflower oil
· Soybean oil
Below are the 10 Reasons Why Fat Is Not The Enemy:
1. Fat is Essential to Brain Health
Fat is essential to brain health. The brain is made of 60% fats, out of which a large chunk is docosahexaenoic acid (DHA) or Omega 3 fats.
Essential vitamins such as A, D, E and K are not water soluble and require fat to get transported and absorbed by the body. These vitamins are crucial for brain health and many of our vital organs.
Vitamin D decreases susceptibility to Alzheimer’s, Parkinson’s, depression and other brain disorders and omega 3 is said to sharpen the cognitive function as well as to improve mood.
2. Fat for Better Skin
Fat makes up the bulk of the cellular membrane and our skin is made up of a very large number of cells. Without the proper consumption of fat, our skin can become dry and chapped, which can also open up pathways for infection to enter our bodies.
3. Fat Boosts immune system
We need fats for a healthy immune system. Saturated fats play an especially important role here as adequate amounts will help the immune system recognize and then destroy foreign invaders.
4. Fat Keeps Our Lungs Working Properly
A thin layer that coats the lungs is 100% saturated fatty acids? We need fats in to protect this protective layer, or we could suffer from breathing difficulties.
5. Fat is Good for Heart
Unsaturated fats are good for the heart because they help lower blood pressure and reduce triglycerides, a type of fat in your blood, which slows the buildup of plaque in arteries. Switching from saturated fats to polyunsaturated or monounsaturated fats can lower the risk of heart disease by up to 25%.
6. Fat Can Help You Lose Weight (Yes, you read it right)
Hungry cells cause weight gain. When we restrict our calories, our bodies go into a starvation mode holding onto calories and storing fat. When we fuel our bodies with the right foods, and enough healthy fats your metabolism keeps running and you are better able to lose weight.
7. Fat for Proper Insulin release
Saturated fats found in things like coconut oil and butter help support proper nerve signaling by acting on signaling messengers. These messengers directly affect metabolism, as well as control the proper release of insulin.
8. Fat for Stronger Bones and Less Risk of Osteoporosis
The important bone-building vitamins – Vitamin A, D, E and K are only fat soluble, which means they are transported and absorbed using dietary fats. Fats are needed for the metabolism of calcium.
9. Fat for Better Reproductive Health
Fats are the building blocks for healthy cell membranes, but they are also important for hormonal health. Sex hormones – testosterone, estrogen, progesterone – are all made of cholesterol. Cutting way back on dietary fats can increase your risk of hormonal problems like hypothyroidism, menstrual irregularities, and low testosterone levels for men.
10. Fat for Better Eye Health
Omega-3 fats may benefit individuals with dry eye disease by helping them produce more tears. With this condition, a lack of tears causes dryness, discomfort and occasional blurry vision. omega-3 fats have anti-inflammatory properties which may play a role in the prevention of diabetic retinopathy.
|At 1-800 CONTACTS, you will receive the exact same contact lenses your doctor prescribed, delivered to your door, at a great price.|
No doubt all fats are not good for health but at the same time, certain types of fats are essential for our health. Try to consume monounsaturated and polyunsaturated fats as much as you can (not beyond the limit) and limit your saturated fats consumption less than 10%. Try to substitute butter to extra virgin olive oil, French fries to nuts. These small changes in diet will result in a healthier and longer life.
Thanks for stopping by!