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Good Fat vs. Bad Fat
For the
last several decades, healthy eating has been equated with consuming low
fat foods. However, it is not absolutely true that a diet low in fat is
the most healthy diet. For instance, some studies reveal that certain
fats can reduce the risk of strokes or heart attacks. Fat is simply a
macro-nutrient substance found on food items. A chief constituent of
cells as well as the precursors for many body substances, fats primarily
consist of hydrogen and carbon items. When discussing fatty foods it's
important to note that there
are different kinds of fat, good fats and bad fats, and each one affects
the body differently.
Fats can be
categorized into: good fats, also referred to as Smart Fats or EFAs, and
bad fats. Good fat or unsaturated fat plays a pivotal role in the
formation and maintenance of cell membranes, proper functioning of sex
hormones, and the creation of bile salts and vitamins like Vitamin D. Apart
from these, good fat reduces the risk for developing such devastating
ailments as Alzheimer's disease, coronary heart disease, depression,
hyperactivity disorder, and inflammatory ailments including bowel
diseases and rheumatoid arthritis. Also, good fat is essential to absorb
and stock some kinds of vitamins and chemicals that are vital for proper
functioning of the body. Good fat is vital for the healthy
functioning of the nervous system, eyes, and kidneys.
Different
types of good fat include monounsaturated fat and polyunsaturated fat.
Monounsaturated fatty acids are natural fats and are usually found in
olives and nuts. While, polyunsaturated fats are usually seen in oils that
are extracted from seeds, apart from high fat fish, inclusive of Omega 3,
which in turn is beneficial for healthy brain growth. Further, both of
these fatty acids lower the LDL (low density lipids) cholesterol levels
and increase the level of HDL (high density lipids) cholesterol. Among
the sources of good fats are chicken and duck meat, palm oil, coconut
oil, olive oil, peanuts, and butter. Although beneficial, increased
usage of these fats may sometimes lead to diseases such as liver and
lung disorders, obesity, and heart ailments.
Now for bad fats, which include saturated fatty acids and trans
fat. Saturated fat contains chains of hydrogen and carbon, which are
packed together. They are usually found in tropical oils and animal
products. On the other hand, trans fats are the result of hydrogenation,
and they are most commonly seen in packaged food items including
commercially fried items, fast food items, vegetable shortening,
popcorn, and hard stick margarine. Bad fats are also a major cause for
several other diseases leading to heart ailments, peripheral vascular
disease, pancreatitis, clogged arteries, as well as strokes. In order to avoid
bad fats, it is better to reduce the intake of items such as hemp oil,
cottonseed oil, powdered milk, poultry with skin, fried items, egg
dishes, processed meats, milk chocolates, desserts, ice creams, and
homogenized fats like coconut cream.
Though
tasty, increased consumption of aforementioned items may tremendously
increase the level of bad fats. Hence, alternatives can be used. For
instance, a better alternative for cooking vegetable dishes with butter
is to steam them with herbs. Similarly, instead of eggs and
dairy items, consume items like fruit purees and healthy oils to prepare
desserts. In addition, try to include nutrients supplying vegetables,
fruits, salads, and whole grains in your diet.
It is evident that it is necessary to avoid
bad fatty
foods and consume good fatty foods, as fat plays a pivotal role in the
healthy functioning of the body. Also, fats are essential for the
digestion of fat soluble vitamins such as A, D, and K. Likewise, fats
also serve as a shock absorber and an insulin regulator by maintaining
body temperature. Hence, an intake of good fat is highly vital for healthy living, although in correct proportion. Above all, adequate
exercise is necessary to balance the good and bad fats in your body.
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