For a long time, fat was considered bad in any form and supermarkets were flooded with a variety of low-fat items. The truth of the matter is that they didn’t really do anything to improve health! Our bodies need fat to function properly. It just needs to be eaten in moderation and the right kinds of fat need to be consumed. Some fats are actually really good for you, some are kind of in-between, and others are downright bad for you!
Is fat bad for your health?
Trans Fats
These are the worst kind of fats for you. Thankfully many manufacturers are trying to remove them from their products, but you still have to watch out for it! It is commonly listed in ingredients as “partially hydrogenated oil”. You need to watch out for it in manufactured foods, shortening, and margarine. This kind of fat creates inflammation in the body, which is linked to heart disease, stroke, diabetes, and other chronic conditions, including autoimmune diseases. Here’s a shocking fact: If 2% of your diet comes from trans fats, it increases your risk of heart disease by 23%! Your body does NOT need any trans fats, so avoid them!
Saturated Fats
Saturated fats are very common in the American diet. They are solid at room temperature, like bacon grease. Saturated fats are found in red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, baked goods and other prepared foods. A diet that is high in saturated fats can increase your LDL (bad) cholesterol. LDL cholesterol causes the arteries to become clogged. Experts suggest that no more than 10% of your diet should come from saturated fat. Another drawback to saturated fat is that it also causes inflammation in the brain. This can prevent your brain from controlling how much you eat and from knowing when to stop.
Good Fats
Good fats come in 2 categories, monounsaturated and polyunsaturated fats. These good fats come mainly from vegetables, nuts, seeds, and fish.
Monounsaturated fats were discovered to be healthy in the 1960's after the Mediterranean diet was studied. It’s a good idea to replace unhealthy fats (trans fats and saturated fats) with monounsaturated fats. There’s not a recommended dosage for these. They are healthy, but always eat high calorie foods in moderation. Good sources include olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
Polyunsaturated fats are called essential fats because your body needs them for normal bodily functioning. They are used to build cell membranes, cover the nerves, clot the blood, move muscles, and for inflammation. Eating polyunsaturated fats can actually reduce LDL (bad) cholesterol and triglycerides. They come in two varieties: Omega-6 and Omega-3. Omega-6 fatty acids have been found to protect against heart disease. They are found in vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils. Omega-3 fatty acids help prevent heart attacks, stroke, and lethal heart rhythms. They also reduce blood pressure, raise HDL (good) cholesterol, lower triglycerides, reduce risk of dementia, and decrease the amount of arthritis medication needed. Omega-3 fatty acids can be found in salmon, mackerel, sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil.
I would love to know if you have tried substituting healthy fats for unhealthy fats. If you would like some help, contact me for a Free Discovery Session to see if health coaching can help you!
Monounsaturated fats were discovered to be healthy in the 1960's after the Mediterranean diet was studied. It’s a good idea to replace unhealthy fats (trans fats and saturated fats) with monounsaturated fats. There’s not a recommended dosage for these. They are healthy, but always eat high calorie foods in moderation. Good sources include olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
Polyunsaturated fats are called essential fats because your body needs them for normal bodily functioning. They are used to build cell membranes, cover the nerves, clot the blood, move muscles, and for inflammation. Eating polyunsaturated fats can actually reduce LDL (bad) cholesterol and triglycerides. They come in two varieties: Omega-6 and Omega-3. Omega-6 fatty acids have been found to protect against heart disease. They are found in vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils. Omega-3 fatty acids help prevent heart attacks, stroke, and lethal heart rhythms. They also reduce blood pressure, raise HDL (good) cholesterol, lower triglycerides, reduce risk of dementia, and decrease the amount of arthritis medication needed. Omega-3 fatty acids can be found in salmon, mackerel, sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil.
I would love to know if you have tried substituting healthy fats for unhealthy fats. If you would like some help, contact me for a Free Discovery Session to see if health coaching can help you!
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