Health & Medical Nutrition

What Kind Of Fat Is Good To Eat And Still Lose Healthy Weight? Tips For Choosing The Right Fats

The first thing you should know is that no fats are alike. Discover which ones to avoid and what you should eat moderately. Most foods contain several types of fats like saturated fats, polyunsaturated fats, monounsaturated fats and trans fatty acids and some are better for health than others.

There is no need to completely eliminate fat in your diet if you want to be healthy and lose weight. You might want to choose the right types of fat and eat them in moderation because remember that your body need all the nutrients to function properly.

Fat Is a Necessary Nutrient

Fats are not only an energy source, but also our bodies use them to form cell membranes and some hormones. These compounds regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, fat carries fat-soluble vitamins (A, D, E and K) from food into the bloodstream.

Fats also provide healthy hair and skin, protects vital organs, insulates the body and gives a feeling of fullness after meals.

You also need to remember that excess fat has a negative impact on your health. Eating food that is very high in fat increase the number of calories, which can lead to gaining weight and obesity.

Obesity is a risk factor for many diseases including diabetes, heart disease, cancer, sleep apnea and osteoarthritis. Also a type of excess fat such as saturated fats or trans-fatty acids can raise blood cholesterol levels with risk of coronary heart disease.

Here Are Some Tips For Choosing The Right Types Of Fat:

The first thing you should consider is to limit the amount of fats you include in your diet but do not try to eliminate them completely. Try to avoid foods high in saturated fat and cholesterol and choose foods that contains unsaturated fat.

Consider these tips when choosing fats:
  • Use olive oil instead of butter when frying.
  • Replace vegetable oil with olive oil in salads.
  • Use canola oil for baking.
  • Sprinkle chopped nuts or sunflower seeds over salads and not pieces of ham.
  • As a snack you should eat nuts and not chips or crackers.
  • Try peanut butter or other aromatic butter with celery, bananas or rice cakes.
  • Add slices of avocado in your sandwich instead of cheese.
  • Eat fish (salmon, mackerel) once or twice a week because it contains monounsaturated fats and omega 3 fatty acids which are very healthy and good for your body.

Monounsaturated and polyunsaturated fats have adverse effects on blood cholesterol levels but you still need to consume all types of fats moderately. Excessive consumption of any types of fat increase the number of calories.

Fats contain nine calories per gram compared to protein and carbohydrates which contains four calories per gram. Also make sure that high-fat foods do not replace the much needed nutrients such as fruits, vegetables, legumes and whole grains.

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