logo
g Text Version
Beauty & Self
Books & Music
Career
Computers
Education
Family
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
Money
News & Politics
Relationships
Religion & Spirituality
Sports
Travel & Culture
TV & Movies

dailyclick
Bored? Games!
Nutrition
Postcards
Take a Quiz
Rate My Photo

new
European Travel
Action Movies
Bible Basics
Houseplants
Romance Movies
Creativity
Family Travel


dailyclick
All times in EST

Full Schedule
g
g Nutrition Site

BellaOnline's Nutrition Editor

g

Good Fats Bad Fats Fat Chat


Ah-h-h FAT Ė Itís a loaded word! We want to eat it, but we donít want to wear it. Just the word itself, FAT, can bring on feelings of guilt, longing, anxiety, shame and confusion.

But fat isn't just associated with being "fattening" anymore. Scientists now realize there are extremely healthy good fats as well as extremely unhealthy bad fats. And certain good fats can even help you lose weight. So maybe it's time for a good fats bad fats enlightenment chat.

Types of Fatty Acids and Food Sources

If you're having difficulty digesting some of the good fats bad fats dietary details, you're not alone. There's a lot of confusion around the fat facts. And that's understandable.

After all, too much saturated and trans fat in your diet is clearly a disease disaster waiting to happen, while essential fatty acids are absolutely "essential" for optimum physical, mental and emotional health. So let's investigate the five fundamental fat factions from good fats to bad fats.
  1. Omega 3 with EPA and DHA, although it's polyunsaturated, is considered to be in a class by itself. This amazing fatty acid has been shown to reduce the incidence of heart disease, diabetes, cancer, joint swelling, depression and to provide many other health benefits. The richest sources of omega 3 with EPA and DHA are salmon, mackerel, herring, tuna, trout, anchovies and good quality omega 3 fish oil capsules. (Note: plant sources of omega 3 fit into the polyunsaturated category, because they do NOT have EPA and DHA.)


  2. Monounsaturated fat has been shown to help protect against heart disease by lowering LDL (bad cholesterol) and raising HDL (good cholesterol). The best source, extra virgin olive oil, is a major component in the healthy Mediterranean Diet. Other good sources include olives, hazelnuts, almonds, peanuts, pecans, avocados and pumpkin and sesame seeds.


  3. Polyunsaturated oils are the home of the essential fatty acids. They used to be ranked higher, but now are understood to be a mixed bag and hold third place behind monosaturated fats and omega 3 with EPA and DHA. The reason is clear. Most people get way too much non-nutritious polyunsaturated omega 6 fat in the form of highly refined vegetable oils. This throws off their omega 3 to omega 6 balance. It's best to use monosaturated olive oil for salads and cooking and get your essential fatty acids from whole food sources, such as 100% whole grains, soybeans, sunflower seeds and walnuts. (Note: flaxseed oil is not a natural food for humans.)


  4. Saturated fats should make up no more than 10% of your calorie intake. Although saturated fat adds flavor to food and can even be beneficial in very small doses, in large quantities it's been shown to clog arteries and cause other heart health problems. Saturated fats are found mainly in animal foods, such as beef, pork, lamb, butter, cream, ice cream and other full fat dairy products, as well as in tropical palm and coconut oils.


  5. Trans fatty acids are the real fat bad boys and should be eliminated from your diet. They've been shown to raise artery-clogging LDL (bad) cholesterol and cause breast cancer. Trans fat is created when processed vegetable oils are hydrogenated or partially hydrogenated. Food sources include cakes, cookies, pastries, candy, biscuits, crackers, cereals, deep fried foods, fatty meat from beef and sheep, soups, margarine and salad dressings.
Also remember that all fats have 9 calories per gram. So even though omega 3 and olive oil are great for your heart and bacon fat is terrible, they each add the same amount of calories.

An excellent solution is high quality fish oil capsules for low calorie omega 3 that's rich in EPA, DHA and essential fatty acids. My recommendation can be found at the omega 3 web site.

Be sure to sign up for my free Natural Health Newsletter.

Click here for the Site Map.

Articles you might also enjoy
Fish Oil and Weight Loss Research
List of High Protein Foods
How To Lower Cholesterol Naturally
Fat Burning Foods that Speed Metabolism
Omega 3 Benefits for Women

To subscribe to the Natural Health Newsletter, just enter your email address in the subscribe box at the bottom of this page.

© Copyright Moss Greene. All Rights Reserved.


Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
Add Good+Fats+Bad+Fats+Fat+Chat to Twitter Add Good+Fats+Bad+Fats+Fat+Chat to Facebook Add Good+Fats+Bad+Fats+Fat+Chat to MySpace Add Good+Fats+Bad+Fats+Fat+Chat to Del.icio.us Digg Good+Fats+Bad+Fats+Fat+Chat Add Good+Fats+Bad+Fats+Fat+Chat to Yahoo My Web Add Good+Fats+Bad+Fats+Fat+Chat to Google Bookmarks Add Good+Fats+Bad+Fats+Fat+Chat to Stumbleupon Add Good+Fats+Bad+Fats+Fat+Chat to Reddit




Site Map
Natural Health Newsletter
RSS
Related Articles
Editor's Picks Articles
Top Ten Articles
Previous Features
Site Map


For FREE email updates, subscribe to the Nutrition Newsletter


Past Issues


print
Printer Friendly
bookmark
Bookmark
tell friend
Tell a Friend
forum
Forum
email
Email Editor


Content copyright © 2014 by Moss Greene. All rights reserved.
This content was written by Moss Greene. If you wish to use this content in any manner, you need written permission. Contact Moss Greene for details.

g


g features
The Best Exercises to Lose Weight Faster

Counting & Cutting Calories to Lose Weight

How Low Glycemic Foods Can Promote Better Health

Archives | Site Map

forum
Forum
email
Contact

Past Issues
memberscenter


vote
Poetry
Daily
Weekly
Monthly
Less than Monthly



BellaOnline on Facebook
g


| About BellaOnline | Privacy Policy | Advertising | Become an Editor |
Website copyright © 2014 Minerva WebWorks LLC. All rights reserved.


BellaOnline Editor