It is a myth that all fats are the same – not all fats are equally bad for you. When it comes to diet, fats get a bad rap.
Some of this is justified, because certain types of fat — and the fat-like substance cholesterol — may play a role in cardiovascular disease, diabetes, cancer, and obesity. But not all fats are created equal.
Some fats are better for you than others, and may even help to promote good health. Knowing the difference can help you determine which fats to avoid, and which to eat in moderation.
Some fats raise your cholesterol and increase your risk for heart disease, while others lower holesterol, reduce your risk of heart disease, and provide other health benefits.
Fat is as essential to your diet as protein and carbohydrates are in fueling your body with energy. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients.
However, the excess calories from eating too much fat of any type can lead to weight gain. All foods and oils contain a mixture of fatty acids, but the predominant type of fat they contain is what makes them “good” or “bad.”
Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your heart. Most of the foods that contain these types of fats are solid at room temperature, such as:
butter
margarine
shortening
beef or pork fat
Excess saturated fat has been shown to increase blood cholesterol levels and low-density lipoprotein (LDL) levels, which can increase your risk for heart disease and possibly type 2 diabetes, especially when combined with a diet high in refined carbohydrates. Short for “trans fatty acids,” trans-fat appears in foods that contain partially hydrogenated vegetable oils.
Like saturated fat, trans fat can raise LDL cholesterol, also known as “bad” cholesterol. Trans fat can also suppress high-density lipoprotein (HDL) levels, or “good” cholesterol. Trans fats, therefore, can raise your heart disease risk threefold higher than saturated fat intake.
Monounsaturated fat and polyunsaturated fat are considered more “heart-healthy” fats, which you should include in your diet in moderation. Foods that primarily contain these healthier fats tend to be liquid when they’re at room temperature, such as vegetable oil.
A certain type of this fat, called omega-3 fatty acids, have been shown to be particularly beneficial for your heart. Omega-3s not only appear to decrease the risk of coronary artery disease, but also may help lower blood pressure levels and guard against irregular heartbeats.
Healthier fats are an important part of your diet, but it’s still crucial to moderate your consumption of them, because all fats are high in calories. Try replacing unhealthy fats with healthy fats when possible.
First, work on reducing foods in your diet that are high in saturated fat and trans fats. Then, make an effort to incorporate foods that contain monounsaturated and polyunsaturated fats. It’s a strategy that will help your heart and improve your quality of life.
Author: dietzone
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