Dieting and fat. Saturated and unsaturated fats and their health benefits and negative effects. Ways to reduce dietary fat intake

It is a wrong believe that fats are bad for our health and especially they are not helpful when trying to lose some wight. There are different types of fat and each of them has different effects on humans body. Although fat does contain a lot of calories and it has been recommended that it should not make up more than 30 percent of a daily ration, it is not only the amount of fat intake that counts. The type of fat is even more important.

Some fats provide essential acids for growth, maintaining our weight, supporting or mood and energy level, skin health. Some fats help absorb fat-soluble vitamins such as A, D, K and E.

What are difference between saturated and unsaturated fats. Health benefits

Saturated fats, known as 'bad fats', are mainly found in animal products (dairy, chicken with the skin, high-fat cuts of meat). One of the effects of eating too much of saturated fats is raising blood cholesterol and increase a risk of certain diseases.

Unsaturated fats can help lower harmful cholesterol (LDL) and increase beneficial Cholesterol (HDL). This type of fats can be found in healthy oils such as olive oil, sesame oil and rape seed oil.

Polyunsaturated fats provide omega-3 and can be found in walnuts, fatty fish, soymilk, soy beans, wheat germ and rape seed oil. Omega-3 has been found to reduce the risk of heart disease.

Considering the importance of fats in our body and tier effect on our health we should consider to reduce a daily intake of bad fats, replacing them with more healthier options. Low fat cheeses, low fat yogurts and milk products, white meat chicken or turkey, egg whites are products that help you reduce the fat in a diet. There are some other ways to reduce a daily intake of bad fats.

Some more ways way to reduce bad fats from you diet

  • Use strong tasting cheese such as fresh parmesan or smoked cheese as a little will add a lot of taste to your dishes or use lower-fat versions of your favorite cheeses.

     

  • Avocados are very satisfying and a great source of brain-healthy fats.

     

  • Make your own dressings for salads using orange juice, yogurt, herbs and spices instead of mayonnaise or oils.

     

  • Use very little oil for stir frying or use vegetable or chicken stock in place of oils.

     

  • Use plain low-fat yogurt instead of cream in recipes when you can.

     

  • Avoid fast food

     

For more information about 'good' and 'bad' fats we recommend visiting U.S. Food and Drug Administration and the article 'Choosing Healthy Fats' by Helgouide.org, a non-profit resource.

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