Are There Such Thing As, "Healthy Fat?"
| By Antonio T The popularity of "Fat-Free" and "Reduced fat" foods has given us the idea that the less fat in our diets the better. Dietary fat, however, is a vital nutrient that each of us needs to consume on a daily basis in order for our bodies to function normally. Some of the most important functions of dietary fat are transportation and absorption of fat-soluble vitamins (A, D, E, and K), function of hormones, and growth and maintenance of skin. The question of how much of what type of fat to consume each day can be confusing. Allow me to simplify the matter and explain which fats are healthy fats. Fat can be classified as saturated or unsaturated. Saturated fat, which includes animal fat, coconut, palm oil, and many processed foods, raises blood cholesterol levels. Unsaturated fat is classified as either monounsaturated or polyunsaturated. Monounsaturated fat, such as canola, olive and peanut oils, have no effect on blood cholesterol levels. Polyunsaturated fat, which include oils such as safflower, corn and sunflower, as well as fish and soy, lower blood cholesterol levels. So as you can guess, consuming too much saturated fat and not enough unsaturated fat can lead to high cholesterol levels and heart disease. There is a type of polyunsaturated fat called Omega 3 fatty acid, which may be particularly beneficial to consume. Omega 3's, which are known as an essential fatty acid, assist in the function of the reproductive system, the immune system, the cardiovascular system, and the nervous system. Omega 3's have been shown to reduce the risk of heart disease and lower blood pressure levels. They may also help reduce the risk of diabetes and some cancers. Most people's diets are lacking in Omega 3's. Sources of Omega 3's include fish, flaxseed and walnuts. Now that you know what types of fat are best to eat, you probably want to know how much you should consume. Recommendations are to consume 35-65 grams of fat a day. Another way to look at it is that 20-35% of your total calorie intake should be from fat. Individual needs differ, so there is no exact number of grams of fat that can be recommended for everyone. Saturated fats should make up less than 10% of your total calorie intake for the day. Most of the fat that we consume should be from mono and polyunsaturated fats. As we talk about what types of fat are best to consume, mention should be given to trans fat. Trans fat has become a popular topic of conversation in recent years. This type of fat is used primarily in processed foods. Trans fat begins as an unsaturated fat, but is then converted to a saturated fat. Trans fat is shown to increase bad cholesterol and reduce good cholesterol, and are even more harmful than saturated fats. It is best to avoid foods that contain trans fat as much as possible. Any food that lists partially hydrogenated oil as an ingredient does contain trans fat, though it may be a in a very small amount. The answer to the question is yes, there are healthy fats. Fat is an essential part of our daily diet. While we don't need to count every gram of fat we consume, it is a good idea to watch what types of fat we are eating and in what quantity. Do your heart a favor and avoid the "bad" fat and indulge in the "good" fat. For More Information Please visit the site that posted this article at: Bodybuilding Forum or you can jump into our popular fitness forum and join the many discussions at MuscleMX Fitness Forum - MuscleMX.com Article Source: http://EzineArticles.com/?expert=Antonio_T |
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