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The Good, The Bad, and The Ugly Fats
I am sure that you have read or heard about good fats and bad fats. It almost sounds like something out of a western movie, right? One thing to know is that you do need fats in your diet. Ah, which ones though? Which are the good, the bad, and the ugly fats?
The Good Fats
What are the good fats you need? Good fats are in the omega-3 and omega-6 family. These fats are actually good for you! Omega-3 fats are linked to lowering what are called triglycerides. Triglycerides are the building blocks of fats.
What foods contain omega-3 fats? Seafood such as fresh salmon, sardines, and tuna are rich in this type of fat. So, it is a good idea to increase your intake of seafood.
Another class of fats is called monounsaturated fats. The following foods contain monounsaturated fats:
- Olive, canola, and sesame oils
- Avocados
- Nuts: almonds, cashews, pistachios, and peanuts
There are also polyunsaturated fats. The following foods contain this type of fat:
- Corn, cottonseed, and safflower oils
- Sunflower seeds and oil
- Soybeans and oil
- Seafood
These types of fats should be dominant in your diet. They do lower your risk on heart and other cardiovascular diseases.
The Bad Fats
Saturated fats are generally bad for you and should be limited in your diet. This is the type of fat that can clog your arteries – a major cause of heart attacks and strokes. Your body produces this fat all by itself. But, do not avoid foods with saturated fat altogether. Foods such as:
- Meats
- Cheese
- Ice Cream
- Whole Milk
You need some meat in your diet, because it provides some essential minerals. Just do not consume that much. Try to limit your intake of saturated fatty foods to less than 7% of your total fat intake.
The Ugly Fat
The worst type of fat is called trans fatty acids. These are similar to saturated fats. They also clog your arteries. But new research says that trans fatty acids contribute to some breast and colon-rectal cancers. This is truly an ugly fat.
You can find trans fatty acids, or trans fats, in foods such as cookies, crackers, granola bars, and my favorite – microwave popcorn. There is no dietary requirement for trans fats. So, they should be avoided whenever possible.
This is just a summary of the good, the bad and the ugly fats. Your diet should be high in omega-3 and omega-6 fats and monounsaturated fats. You need to limit your intake of saturated fats, and avoid trans fats altogether. But, without a plan, you will never be able to lose that fat, and live a healthy lifestyle. You need a solid, easy to follow diet plan that works. You need to go to http://finallyadietthatworks.bellyfated.html
About the Author
Ed Cohen has many years of trying to find what the right way to eat well and keep the weight off. There is a great way to do this, and you won't have to sacrifice great taste in every meal. Please visit, eating healthy and keep the weight off.
The Good the Bad and the Ugly (Final Scene)
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