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Frequently Asked Questions: GOOD FATS, BAD FATS
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"I want to reduce my fat intake. Which fats are safe and which fats should I avoid in my diet?" |
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There are different kinds of fats in our foods. Some can hurt our health, while others aren't so bad – some are even good for you! Here's what you need to know: Good Fats For Your Diet: Monounsaturated fats (canola, olive and peanut oils, and avocados) and polyunsaturated fats (safflower, sesame, sunflower seeds, and many other nuts and seeds) don't raise your LDL ("bad") cholesterol levels but can raise your HDL ("good") cholesterol levels. To keep healthy, it is best to choose foods with these fats. Bad Fats To Avoid: Saturated fat, trans fatty acids, and dietary cholesterol raise your LDL ("bad") blood cholesterol levels, which can lead to heart disease. Saturated fat is found mostly in food from animals, like beef, veal, lamb, pork, lard, poultry fat, butter, cream, whole milk dairy products, cheeses, and from some plants, such as tropical oils. Tropical oils include coconut, palm kernel, and palm oils that are found in commercial cakes, cookies, and salty snack foods. Unlike other plant oils, these oils have a lot of saturated fatty acids. Some processed foods (such as frozen dinners and canned foods) can be quite high in saturated fat — it' s best to check package labels before purchasing these types of foods. Worse Fats To Watch Out For: Trans fatty acids (TFAs) are formed during the process of making cooking oils, margarine, and shortening and are in commercially fried foods, baked goods, cookies, and crackers. Some are naturally found in small amounts in some animal products, such as beef, pork, lamb, and the butterfat in butter and milk. In studies, TFAs tend to raise our total blood cholesterol. TFAs also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. One study found that the four main sources of trans fatty acids in women's diets come from margarine, meat (beef, pork, or lamb), cookies, and white bread. TFAs are now going to be listed on nutrition labels. Although it might take a couple of years to begin seeing it, the Food and Drug Administration (FDA) is now asking food manufacturers to begin labeling TFA content. And some food manufacturers are announcing they are taking TFAs out of their food. Source: http://www.4woman.gov "What types of weight loss programs are available to help me lose weight?" "Do the so-called 'fad-diets' really help you lose weight?" "Do I have to join a gym or hire a personal trainer to lose weight?" We've established hundreds more free tips on how to solve life's little problems at http://www.findhow2.com. Return to FindHow2.com Homepage |
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