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Good bad and ugly fat

Thursday, July 11, 2013

Fat: The good, the bad and the ugly
By now, you probably know that not all fats are created equal. While it is important that you include some fat in your meals and snacks, it is equally as important that you make wise choices about the type and amount that you consume. Eating too much of the wrong kinds of fat can lead to the development of clogged and hardened arteries. That is why you need to understand which fats are heart-healthy and which are better to be avoided. Use the following guidelines when making fat selections:

Eat a healthful source of fat with each meal and snack. Like protein, eating fats along with carbohydrates can help curb hunger.
Eat fats in moderation. Your total fat intake should make up no more than 30% of your calories daily—that's about 60 grams of fat for someone who eats 1,800 calories each day. If you eat fewer calories, the amount of fat you consume should be even less.
Limit your intake of saturated fat to no more than 7% of your daily calories—that's approximately 14 grams for an 1,800-calorie diet.
Avoid artery-clogging trans fats as much as possible. They hide in foods that list any type of ""hydrogenated"" oil as an ingredient—even if the label claims 0 grams trans fats.
When you do consume fat, choose heart-healthy fats that are monounsaturated (such as olive and canola oils) and/or polyunsaturated (found in nuts and seeds). Consume no more than 300 milligrams of cholesterol daily.

My own personal view, I would substitute coconut oil for canola.

This was from Sparkpeoples heart healthy newsletter, in case you haven't seen it or subscribe. Lots of good info there!!

Enlarged heart vrs: a normal heart (alcoholism and High Blood Pressure) I never realized that HBP could enlarge the heart, YIKES.

I added the picture, it was not part of original work. Yes he's a bit stout, but he is wearing a vest of some sort. The picture is about the difference of a human heart when the bigger one represents abuse of substance, not about him.
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Member Comments About This Blog Post
    ANIMAL fats are perfectly fine - and *good* for you! The fat and cholesterol bunk is just that. One study I read showed that increased cholesterol actually *decreases* the risk of cardiovascular events. So don't fear fat. I try to keep my intake around 60-80%, but it's hard.

    I agree with you about the coconut oil! It's great stuff for a variety of uses. That and bacon renderings (and real, whole butter) are my standards. No veggie or seed oils!

    So far as the heart pic... well, the heart is a muscle. You know what happens to muscles when we exercise them. That heart was working hard to keep blood moving through it, so naturally it's going to be larger! Shame.
    1707 days ago

    Comment edited on: 7/16/2013 4:29:36 PM
  • ONUTHIN125
    1711 days ago
    He is not only over weight but also a coroner too!!Look at the back ground and you will see a body in the back!
    1711 days ago
    Thanks for the blog!!!
    1712 days ago
  • SKATER787
    I don't know why Spark is still perpetuating dietary cholesterol non-sense. Dr. Oz already had a couple of guests on a show about this topic already. Billions of egg yolks got thrown out because of this unfortunate myth. As for not taking any oil at all, I think Omega 3 in fish oil got so much researches behind it that would be difficult to argue against it. There are EFA's and they are called that way because they are essential fatty acids. You need those.
    1712 days ago

    Comment edited on: 7/12/2013 7:43:11 PM
    Thanks for the information and the picture! Wow, that heart is so much bigger. I didn't know that your heart can enlarge with bad foods and such.

    Thanks for the info!

    1712 days ago
    Great info thanks
    1712 days ago
  • LOSER05
    1712 days ago
    I'm glad I'm not the only one that got the irony of the enlarged heart being held by a guy who's overweight himself!

    Thanks for the information. I appreciate it.
    1712 days ago
    emoticon emoticon emoticon
    1712 days ago
  • DS9KIE
    I wouldn't use any oils...Fuhrman, Mc Doughall and other plant based doctors say all oils are bad cause they are processed and are high in calories, fat per the small serving you get.

    Its better to eat nuts seeds, avocado,ect and avoid any oils.

    Remember there are fats in veggies too.

    Keep hungry in check (as they say) is to eat a variety of fruits and veggies along with nuts, seeds ,ect.

    Here is a great picture of what is good to keep you less hungry


    1712 days ago
    Good fats do help to control my hunger.
    1712 days ago
    What's sad is that the guy holding the hearts is overweight himself! emoticon
    Thanks for sharing. I have noticed that whenever I include fats in my meals, they last longer without me being hungry. True, true. emoticon Enjoy your day! emoticon emoticon
    Love, Chelsea
    1712 days ago
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