Carbs and fat have a bad reputation. Carbs and fat get blamed for adding weight onto your midsection. Well guess again. This is a misconception, and in reality there are good fats that your body needs and will benefit from, there are bad fats that your body can do without and then there is the ugly and that is where you will see the weight gain when ugly fat is consumed.
According to dietary guidelines for Americans, adults should get 20-30 percent of their calories from good fat. Good fats are Polyunsaturated, Monounsaturated, MTC and Omega-3 fatty acids.
Polyunsaturated Fats: Healthy polyunsaturated fats can help lower your total blood cholesterol level. Here are some examples: Nuts, seeds, fatty Fish, safflower oil.
Monounsaturated Fats: Healthy monounsaturated fats can help raise HDL (good cholesterol) and lower LDL (bad cholesterol). Examples of these are nuts & seeds, avocados, olive oil, peanut oil and any nut oil.
Omega-3 Fatty Acids: Omega-3 fatty acids are the superstars of good fat. They flight inflammation, help control blood clotting and lower blood pressure and triglyceride levels. The American Heart Association suggests eating at least two 3.5-ounce servings of omega-3 rich fish each week. Examples of omega-3 fatty acids are flaxseeds, salmon, flax oil, walnuts, lean ground beef
MCT: Stands for Medium-Chain Triglycerides and produce a whole lot of health benefits. Some of these benefits are helps digestion, prevents diabetes, conditions skin, prevents heart diseases etc.
Now that we have touched upon the good fats that should be added to your diet, let’s talk about what fats will ruin your diet and have harmful effects. These fats are saturated fat and trans fat.
Saturated Fats: Saturated fat increases total cholesterol and LDL. With high levels of bad cholesterol, you put yourself at risk for Type 2 Diabetes. These can be found in fatty beef, poultry with skin, palm oil, vegetable oil and cream and other dairy. We aren’t saying don’t eat these but be aware and modification is key.
Trans Fats: Now this is where the UGLY comes in! Trans fats are liquid oils that contain hydrogen so that they stay solid at room temperature and are found in many processed and fried foods. Trans fat increases total cholesterol and LDL while lowering your good cholesterol HDL. All fast food is made in these trans fat oils and are the foods that many American’s unfortunately don’t realize how bad they are for them. These can be anywhere from potato chips, French fries, battered onion rings or chicken fingers etc.
Be aware of food labels and what you are putting into your mouth. There are always healthier options and the best way is to cook at home and prepare your own food. Don’t forget to get those good oils in daily!
Here are 10 healthy and simple Salmon Recipes you could try at home for dinner!