Healthy fats vs. Trans fatty acids, How to differentiate between the two.
Eating some fat is a good thing.
In fact, we all need fat in our diet to keep us healthy and void of important nutrient deficiencies.
Knowing how much fat and what kind of fat you should consume is important.
Most experts agree that at least 30% of our daily caloric intake should come from good fat.
In addition to knowing how much fat we need to consume, we should also be aware of what kind
of fat we need to eat.
Control your fat intake with these simple fat facts!
Polyunsaturated fats are essential fats needed for good health.
They must be consumed from food because our bodies do not produce them on it's own.
There are two types of essential polyunsaturated fats.
Omega-6 fatty acids that are found in safflower, sunflower, corn oil, almonds, pecans, sunflower and sesame seeds.
Omega-3 fatty acids are found in fish like salmon, mackerel, trout herring and sardines.
Oils and margarines made from plant sources that include canola, linseed and soybeans and egg whites.
DHA is an omega-3 fatty acid and the building block of human brain and eye tissue.
Your brain relies on DHA to function optimally and is also important for heart health.
Udo's Oil is a safe and balanced essential fatty acid supplement that combines Omega-3 with Omega-9 and supports healthy blood cholesterol and triglyceride levels.
Low counts of omega-3 fatty acids in the diet puts your heart at risk for disease and depending on your age and health overall, at risk for a heart attack.
Monounsaturated fats help to reduce the risk of heart disease.
They are found in vegetable oils such as canola and olive oil, and in products made using these oils.
They can also be found in nuts, seeds, avocados, olives and non-hydrogenated margarine.
Saturated fats are associated with health risks such as high blood cholesterol.
They are found in mostly animal products such as meat, poultry, and dairy products.
Choose lean cuts of meat and low fat or no fat dairy products to reduce your intake of saturated fats.
Trans fatty acids ("hidden fats") are fats associated with high cholesterol.
Trans fatty acids are vegetable oils that are partially-hydrogenated, a process that changes liquid oil to a hard fat.
Trans fatty acids are found in baked goods, fast foods, greasy snack foods (such as movie theatre popcorn or potato chips) and in many processed foods.
Trans fatty acids are the most consumed artificial chemical.
Trans fatty acids are known to boost "bad" cholesterol levels (LDL) as do Saturated fats, but they are more harmful because they also lower good cholesterol (HDL).
Saturated fats such as those found in meat at least have the essential nutrients such as protein and iron, in contrast to trans fatty acids which are found in processed, baked and deep fried foods void of nutrients.
How to limit your intake of trans fatty acids
Take the time to read ingredients. Look for products that do not list words like "hydrogenated" or "partially-hydrogenated".
Shop for healthy snacks at stores that stock up on snacks free of trans fats such as whole food and organic health food stores.
Use spreads that are liquid or in a tub instead of in a stick form because the stick form is more likely to have twice the amount of trans fats.
Use olive or canola oil, fat free spreads and brands made without hydrogenation.
Don't be misled by products that advertise "trans fat free".
This term can only be applied if the product contains less than 0.5 grams per tablespoon hydrogenated oils.
Choose peanut butter wisely, look for brands without hydrogenated oil in them.
Peanut butter of the sort is usually found at most health food stores or in the natural or health food section of your local grocer.
Avoid fast food if you can, hydrogenated oils are often frequently used at many fast food places.