Fit Healthy Fats into your Diet and Enjoy the Benefits
Finding Healthy Fats doesn't have to be a Struggle
Most foods contain different kinds of fat, but how do you tell the difference between these when there are so many variations? There are healthy and unhealthy fats, but which one is which? Unhealthy fats include saturated, trans and hydrogenated fats. The American Heart Association recommends limiting your diet so that no more than 7% of your daily fat intake will be composed of saturated fat, and no more than 1% will come from trans fats.
These saturated fats generally maintain a solid form at room temperature. Saturated fats mainly come from animal sources such as: beef, veal, butter, poultry fat, beef fat, lamb, lard, pork, butter, cheeses, cream, milk and other dairy products made from whole or 2 percent milk. However, there are also plant sources including palm kernel oil, palm oil and coconut oil (often called tropical oils), and cocoa butter. Trans fats and hydrogenated fats can mainly be found in processed foods. Despite the fact that most packages these days claim to have 'no trans fats', the companies are only obligated to report the transfat content if it is over .5 gram per serving. Serving sizes are tricky enough without this little curveball thrown in, so you still need to scrutinize your food if you wish to avoid trans fat in your diet altogether.
Deciphering Healthy Fats
Now for the healthy fats. There are monounsaturated fats, polyunsaturated fats and omega-3 fatty acids. Healthy fats are essential for many reasons, including: brain function (higher memory retention, improved moods and improved learning ability); lower blood cholesterol levels; and slowing down the digestive process long enough for us to retain the nutrients in the foods we eat. Fat-soluble vitamins (including A, D, E, and K) can only be absorbed if fat is present. Did you know that 60% of our heart
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