First , let us identify the bad fat so we know what type of fat we need to cut back on. Saturated and Trans fat are the major contributors to high cholesterol level that forms fatty build up on the blood vessel walls.
Here's some guidelines to help identify these bad fats.
- Potato chips and corn chips
- Deep Fried Fast food such as fried chicken, french fries
- Food with Coconut milk/cream mostly common in Asian or Indian cuisine
- Fast Food Hamburgers, Onion rings, Hash Browns
- Package foods like cake mixes
- Some Breakfast Cereals like Froot Loops, Corn Pops
Now, here's the good fat. Unsaturated fats includes Monounsaturated and Polyunsatured fats. Both types lowers cholesterol which in turn reduces the risk of a heart attack.
Monounsaturated fats are found in:
- nuts (almonds, cashews,pecans, macadamia, pistachios)
- olive oil, flaxseed and canola oil
- lean meat, chicken, eggs & fish
Polyunsaturated fats can be found in:
- oils like sunflower, safflower, soy beans, sesame and grape seed
- rice, bran oats and nuts (brazil nuts, walnuts and pine nuts)
Omega 3- Polyunsaturated fats can be found in
- oily fish such as salmon, herring, tuna, mackarel and sardines
- seafood, very lean red meat
- omega-enriched eggs, soybeans, green vegetables and herbs
- flaxseed (linseed) oil
Overall, if you want to lose weight and stay healthy, the effective way would be to reduce your overall fat (and alocohol) consumption. For some people, it would not be an easy thing to give up, but if you are serious about your health, you should be focusing on your fat intake by choosing the good fat over the bad one.