GOOD FATS,
BAD FATS
The
fact is: we all need fats. Fats helps nutrient absorption, nerve
transmission, maintaining cell membrane integrity etc. However, when
consumed in excess amount, fats contribute to weight gain, heart
disease and certain types of cancer. Fats are not created equal. Some
fats promote our health positively while some increase our risks of
heart disease. The key is to replace bad fats with good fats in our
diet.
BAD
FATS
Saturated
fats raise total blood
cholesterol as well as LDL cholesterol (the bad cholesterol).
Saturated fats are mainly found in animal products such as meat,
dairy, eggs and seafood. Some plant foods are also high in saturated
fats such as coconut
oil,
palm
oil and palm kernel oil.
Trans
fats are invented as
scientists began to "hydrogenate" liquid oils so that they
can withstand better in food production process and provide a better
shelf life. As a result of hydrogenation, trans fatty acids are
formed. Trans fatty acids are found in many commercially packaged
foods,
commercially fried food such as French Fries from some fast food
chains, other packaged snacks such as microwaved popcorn as well as
in vegetable shortening and hard stick margarine.
GOOD
FATS
Monounsaturated
fats lower total
cholesterol and LDL cholesterol (the bad cholesterol) and increase
the HDL cholesterol (the good cholesterol). Nut, canola and olive
oils are high in monounsaturated fats.
Polyunsaturated
fats also lower total
cholesterol and LDL cholesterol. Seafood like salmon
and fish
oil,
as well as corn, soy, safflower and sunflower oils are high in
polyunsaturated fats. Omega
3
fatty acids belong to this group.
WHAT
CAN YOU DO?
- avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in mono- and polyunsaturated fats such as canola oil, olive oil and flax seed oil.
- minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.
- as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.
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