Happy Thursday to you!
To eat fats, or not. THAT is the question. Actually, the answer is yes, BUT there are different kinds of fats. Some fats promote our health, while others increase our risks of heart disease . The key is to replace bad fats with good fats in our diet.
BAD FATS (Saturated and Trans Fats):
Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Trans fats were created in a lab as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. Trans fatsa are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
Good Fats (Monounsaturated and Polyunsaturated):
Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
AVOIDING BAD FATS:
*Trim all meat of visible fat
*Opt for lower fat versions of dairy products
*Limit the consumption of Saturated & Trans Fats as much as possible
*Look at the Fat breakdown and Cholesterol levels on the packaged foods that you are eating as an indication of how healthy it is
*Prepare your own fresh, steamed, broiled, boiled, baked, grilled, etc. foods as much as possible
WHAT ARE HEALTHY FATS FOR ME?:
*Fish (salmon, tuna, mackerel, herring, trout, sardines)
*Dark green leafy vegetables
Our challenge today - READ LABELS & EAT HEALTHY FATS. For instance, I have a homemade fresh fruit/yogurt smoothie every morning. I add a Tbsp. of ground flax for healthy fat. I enjoy a few almonds after the pool or cardio exercise in the late morning. If I have a frozen fruit smoothie, I will add another Tbsp. of ground flax to it. When cooking, I add a drizzle of olive oil/coconut oil into the pan.
What healthy fats are YOU eating today?
Have a great Healthy Thursday
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