Believe it or not fat shouldn't be considered a four letter word. Discarding
all fats from our diet might be stopping us from losing or managing our
Nutrition experts believe that at least 25 percent of our diet should include
fats - well good fats that is.
Good fats - unsaturated fats - are found in vegetable oils (olive oil, sesame
seed oil etc) and fish, chicken and nuts. These fat sources deliver essential
fatty acids which are then used for cell repair, hormone production and
muscle maintenance and growth.
Bad fats are called saturated fats and they can be found in fatty meats,
butter and many processed foods. Saturated fats increase the risk of heart
disease and strokes because they promote the deposit of cholesterol in the
blood stream and arteries - eventually causing arteries to hard or clog
up - as well as developing alarming levels of national obesity.
So we now know that some fats are good (even essential for good health)
and some fats are bad (causing heart disease, obesity, ill health etc).
But which actual fats should try and eat? And importantly, which foods carry
these fats. Well let's take a look ...
Omega-6 fats help lower cholesterol if found in the right foods. When buying
Omega-6 fats aim to do so in nuts, seeds and vegetable oils. Omega-3 fats
are, like Omega-6 fats, a polyunsaturated fat. However Omega-3 fats also
help prevent blood clots, develop the minds of babies in the womb and act
as a anti-inflammatory. Omega-3 fats can be found in many an oily fish (mackerel
and salmon) and linseed oil.
Monounsaturated fats promote the development of 'good' high density lipoprotein
cholesterol (HDL) which helps flush the 'bad' low density lipoprotein cholesterol
(LDL) away from the arteries and in bodies waste system. This means that
monounsaturated fats are fantastic at preventing or reducing the risk of
high cholesterol and heart disease.
Monounsaturated fats can be found in olive oil, nuts and many other foods.
If you can try and consume your fats in the form of the foods suggested.
However, if for whatever reason, this is impractical then top up your diet
with the right 'fatty' supplements including:
- a great source of Omega-3
fats and a good supplement for those who experience poor joint mobility
/ stiff joints.
- Another good source of Omega-3
As with any supplements, please consult a doctor, nutritionist or chemist
for guidance before purchasing.
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