The Skinny on Fats
The recommendations for dietary fat intake have changed over the years… some years, we’re told to eat very low fat, other years fat intake is okay, while eating “cholesterol free” is what many seek, the type of fat, and source of fat, is what impacts health.
If you are old enough to recall that in the 1980s, the recommendations were to switch from butter to margarine and people were told to avoid eating eggs. The 90s kicked off with the “fat free” craze (eat low or no fat)… Snackwells, olestra and Susan Powter’s “Stop the Insanity” were the rage. Nuts and avocados are still believed to be big “no-no’s” because they contain fat and many are confused about how much and which type of fat is okay to consume.
Fat-Health Link The cause for concern about dietary fat consumption has to do with correlations between fat intake and cardiovascular disease and cancer. Scientific research drives recommendations to change as epidemiology, improved research design and testing methods have been able to provide data that we can use to look at preventing diseases, and possibly improving health outcomes using non-pharmacological interventions (when possible).
Types of Fats If you want to take charge of your fat intake and know the reason why – here is a simple description of fats as they appear in foods:
• Saturated Fats raise total and LDL (bad) cholesterol and HDL (good) cholesterol. They are found in animal products like beef, pork and milk along with tropical oils like palm kernel and coconut oil. There are slight differences in saturated fats and how they impact your body.
• Monounsaturated Fats lower total and LDL cholesterol while increasing the HDL cholesterol. They are found in avocados, olive oil, nuts and some tropical oils (palm olein)
• Polyunsaturated Fats lower total and LDL cholesterol with smaller HDL improvements. They are found in vegetable oils and are abundant in corn and sunflower oil.
• Trans Fats are the bad guys that raise LDL and lower HDL cholesterol. Despite the mandatory labeling and food industry push to reformulate without them, small amounts still exist in processed and fried foods.
How Much of a Good Thing? We know that eating no or low fat diets are not good… fats transport fat soluble vitamins A, D, E and K into and through the body. Essential fatty acids – found in fish oils – provide omega 3 and omega 6 fatty acids – which help to protect the body from inflammation. Fat is used for fuel, in conjunction with carbohydrates (glucose/glycogen) and is the most efficient way to store excess energy when caloric intake is inadequate.
How To Raise Your Hdl - News
Saturated Fats raise total and LDL (bad) cholesterol and HDL (good) cholesterol. They are found in animal products like beef, pork and milk along with tropical oils like palm kernel and coconut oil. There are slight differences in saturated fats and
It can also raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. Walking can lower your blood pressure, reduce your risk of or manage type 2 diabetes, manage your weight, improve your mood and help you stay fit.
To keep your LDL and HDL cholesterol levels in balance, limit your intake of saturated fats found in meats, poultry, dairy, cheese, and egg yolks. The natural cholesterol which is produced in the liver will also increase with the consumption of alcohol
In recent years, cities have become more aggressive about trying to make the food sold within their borders healthier, at a time when heart disease is the No. 1 cause of death in the US and a main cause of disability. (See 5 ways to improve your diet
Remember, eating fat does not raise your insulin levels; eating grains and sugars does. So, if you want to lower your insulin levels and reduce fat accumulation, simply cut the amount of grains and sugars you eat; NOT vegetable carbs.
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