For most
of my childhood, teenage years, and even into early adulthood, I was taught
that fats are bad for you, they make you gain weight, and it’s best to cut them
out as much as possible – hence the rise of “fat-free” products that litter the
grocery store shelves.
But as nutrition research continues to develop, recent
studies have shown that fats, are in fact, very good for you and necessary.
Fats ARE essential for a healthy diet! It just depends on
what type of fat you’re consuming whether they are helping your body or harming
it. They can either cause disease in the body or help prevent it.
The 2 main kinds of fats are Saturated Fats and Unsaturated Fats.
Saturated Fats usually come from animal sources (meats and
dairy products) and are solid at room temperature (think cooled bacon grease). The exception to this is Coconut
Oil or Palm Oil, which are also saturated fats.
Unsaturated Fats come from vegetables, nuts and seeds, and
fish. Unsaturated Fats include Monounsaturated Fats and Polyunsaturated Fats.
Unsaturated Fats are liquid at room temperature.
Saturated Fats have been shown to increase the risk of heart disease, blood vessel disease, and there are even some studies that link saturated fats to an increased risk of Alzheimer’s Disease and Dementia (but further study is needed in this area!).
Unsaturated Fats have been shown to LOWER the risk of heart
disease, lower blood pressure, and help regulate blood sugar levels, as well.
But fats are also essential to the body in order to:
Provide Energy
Help the Body Absorb Certain Vitamins and Minerals
Build Cell Membranes
Sheath Nerves
Help with Blood Clotting
Help with Muscle Movement
And
to Help Fight Inflammation
So, when it comes to fat intake, the best rule of thumb is
to Avoid Trans-Fats as much as possible! They are NOT good for you. Avoid them!
Go for Unsaturated Fats as often as possible! I highly
recommend to all my clients to go for Extra Virgin Olive Oil in all possible
scenarios. Also work on increasing your consumption of fatty fish (salmon,
tuna, mackerel, sardines, anchovies), walnuts, and flaxseed, which are good
sources of Omega-3 fatty acids.
Don’t be afraid of fats in your everyday eating habits. Just try to make the healthiest choices possible.
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