FATS. The Good, the Bad and the
Ugly.
When
it comes to fats many are confused about the different types of
fats and their effects on the body. On the one side we have to eat low
fat and
from the other side we hear that fats are essential! In general, a low
fat diet
is advised, but remember, that the type of fat is just as important if
not more
important than the amount of fat. This article should guide you in
getting it
spot on.
The
Good
Unsaturated
fats and essential fatty acids have been linked with
cognitive function, memory, eyesight, heart health and much more. Some
incorporate it into their daily diet and some choose to take them in
supplement
form.
Mono-unsaturated
fat or MUFA: This
type of unsaturated fat not only decreased your bad cholesterol, but
also
increases your good cholesterol and can be found in plant sources.
Remember
that his fat will only be beneficial when you replace
saturated fats, or animal fats, as
discussed later.
Mono-unsaturated
fat can be found in canola oil, avocado, olives, olive
oil, chicken and eggs.
Poly-unsaturated
fat or PUFA: unsaturated fats are the fats where you
will also find essential fatty acids such as omega 3 and omega 6. Once
again,
poly-unsaturated fats do not only decrease bad cholesterol in the blood
but
also increases good cholesterol.
Polyunsaturated
fats can be found in sunflower oil, lean meat cuts,
seeds and nuts, such as almonds.
If
you are searching specifically for sources of Omega 3 and 6: Mega 3
can be found in oily fish such as tuna or salmon, nuts such as walnuts
and
canola oil. Omega 6 fatty acids can be found in all the sources of PUFA
previously mentioned such as oils and seeds.
The
Bad
Saturated
fats are mainly found in animal products with the exception of
a few plant sources including coconut. Saturated fats contribute to fat
accumulation in the blood and arteries, increasing the risk of heart
disease.
Replace
saturated fats where needed with healthy fats as mentioned above
and decrease the amount of total fat that you take in by avoiding or
limiting
your intake of greasy food such as red meat with visible fat, processed
meats
such as polony and sausage, full cream milk, cream, full fat hard
cheese, butter,
cake, pastries cookies and more.
The
Ugly
Trans-fat
is considered to be the most dangerous fat. This type of fat
forms when fat is overheated or when foods are processed. The reason
for the
havoc around this oil is because it not only contributes to bad
cholesterol in
the blood, but actually decreases the good cholesterol in your body.
Read
labels to see how much of this fat you are consuming and try to
avoid them in food where they frequently occur such as coffee creamers,
cookies, chips, butter and meat.
From
the food product itself to the cooking method that you use, you
should try to eat a lean and low fat diet by choosing low fat products,
lean
meats, oily fish and healthy plant based fats and by preparing food in
a way
that used little or no oil to ensure a healthy heart and healthy
lifestyle.
Article
written by Melissa
v.d.Westhuizen (RD)SA
on behalf of
Lynne van Zyl Dieticians - the
network of dieticians
