Good Fats vs. Bad Fats: The Truth About Polyunsaturated, Monounsaturated, and Trans Fats

◆ Polyunsaturated Fat

Polyunsaturated fats generally come from cooking oils extracted from vegetables. These common vegetables include sesame seeds, etc.

Sunflower oil, safflower oil, sunflower seeds, corn, and soybeans. Only polyunsaturated fats are considered "essential for the human body."

The "fat" we need, meaning that our bodies cannot produce this type of fat on their own. Just like minerals and...

Like vitamins, polyunsaturated fats must be ingested from food. If our consumption is insufficient...

If we don't have enough fat, our bodies will lack this type of fat. And a lack of this type of fat can affect our health.

This is because the main components of these compounds are linoleic acid and linolenic acid, both of which are beneficial for repairing cell membranes.

It plays an indispensable role in the production of chemicals responsible for regulating blood pressure and nerve discharge.

When the body's supply of essential fats is insufficient, the body will use other types of biochemically active fats.

Low-fatty acids replace this type of fat. After polyunsaturated fats are replaced by other compounds, cell membranes...

This will cause stiffness, leading to the gradual hardening of the arterial walls. Polyunsaturated fats should be included in your total daily calorie intake.

These make up less than 10% of your intake. They are "good fats".

I should also emphasize another essential polyunsaturated fat-omega-3 fatty acids. This type of fat...

Fatty acids are found in oily fish such as salmon, tuna, and trout, as well as in canola oil and flaxseed.

Omega-3 fatty acids help maintain and protect the function of your heart, blood vessels, and brain. Weekly

Eating fish twice can provide you with a adequate amount of omega-3 fatty acids.

Facts

Fish with high mercury content include sharks, swordfish, Atlantic mackerel, tilefish, and halibut.

Marine fish and freshwater fish living in polluted waters. Exposure to large amounts of mercury can affect human nerve development.

Therefore, some experts recommend that women of childbearing age, pregnant women, breastfeeding women, and children under 8 years old should take precautions.

Children should avoid eating large sea fish, and should also be especially careful when eating other types of fish.

Consuming no more than 12 ounces of small sea fish, shellfish, and farmed fish per week should be beneficial for women's health.

Health. It's a wise approach to reduce the amount of white tuna consumed by family members. Reduce children's weekly intake.

Limit the amount of store-bought tuna consumed to 4 ounces or less, or eat freshly caught and cooked tuna.

The amount of fish should be limited to 2 ounces. Additionally, before consuming any fish you have caught yourself,

You must verify with local and state health departments or environmental agencies to ensure that local...

The waters are not polluted.

◆ Monounsaturated Fat

Monounsaturated fats come from avocados, olive oil, canola oil, peanut oil, and nuts. (35 years)

Numerous studies have shown that consuming a diet containing monounsaturated fats, such as the traditional Mediterranean diet, can lead to adverse effects.

Beneficial for heart health. The traditional Mediterranean diet is slightly higher in fat (approximately 30% more calories).

(The ingredients in this diet come from olive oil). This diet emphasizes eating plenty of fresh fruits and vegetables, whole grains, and legumes.

Eat nuts, and more fish, and less red meat. If your high-density lipoprotein cholesterol ("good" cholesterol) is low...

If your level is low (below 35), you can add one or two servings of canola oil or olive oil, nuts, avocado, or more to your daily diet.

Oily fish (such as salmon). At the same time, you should reduce one or two servings of sweets, refined breads, and pasta products.

Crispy crackers or cereal products.

These "good fats" should make up about 15% of your total calorie intake. Polyunsaturated fats

Both monounsaturated and saturated fats can help lower cholesterol, making them healthier than saturated fats.

However, you must remember that they are all fats, so you should still eat them in moderation. They are not meant to increase your cooking oil intake.

The reason is that the calories they contain "must also be taken into account".

Facts

I was referring to pork tenderloin. Pork tenderloin is very lean, containing only 122 calories per ounce.

It provides as much protein as a top-quality steak, but only 1/8 to 1/3 the fat content.

◆ Trans Fats

One type of bad fat we need to completely eliminate is anti-chain fat. Anti-chain fat is also called partially hydrogenated fat.

Vegetable oils are produced through a process called hydrogenation (which converts liquid oils into solid fats that can withstand long-term storage).

A type of fat that forms. Anti-chain fats can clog arteries. They are found in many packaged foods such as shortbread and crackers.

Trans-chain fats are found in dried and snack foods, as well as other processed foods.

Facts

Many people succumb to the temptation of delicious food and break their dieting habits, not eating again until the next day.

Continue dieting. Doing so will cause your body to accumulate more calories, and perhaps more weight.

Every meal is important, so if you had a big piece of birthday cake for lunch, then dinner...

We're about to get back on track and continue dieting.

You need to be as careful about fat as you are about sugar; fat is everywhere, hiding in the most unexpected places.

Therefore, you have to be very shrewd and able to read food labels. You need to look at the fat content on the label.

Count the number (the lower the better) and include it in your daily fat allocation.

Additionally, because saturated fat can clog arteries, you also need to calculate its proportion in your total fat intake.

How much saturated fat? You need to calculate saturated fat separately because it's a type of fat that can cause risks.

Ingredients. Saturated fat should not exceed 30% of total fat intake. Calculating percentages may be a bit tricky.

It's annoying, so I always try to control the total amount of fat I consume, which is quick and easy.

Facts

Foods labeled "cholesterol-free" are not necessarily good for heart health.

A label stating "cholesterol-free" does not mean that the food is fat-free. The key is to look at the ingredients.

The cholesterol and fat content of the food. You should avoid fried foods. Use vegetable oil when cooking.

Instead of butter, use applesauce or fruit puree to replace all or part of the cooking oil when making desserts.

Replace whole milk products with skim milk. If the recipe calls for two eggs, use two egg whites.

Replace your egg with a different one; this can help lower your cholesterol levels.

Finally, you should "search" for cholesterol levels in the label. The American Heart Association classifies cholesterol as a major food source.

Cholesterols are called "cousins ​​of fats." This is because excessive cholesterol intake increases the risk of heart disease.

It's also best to consume as little cholesterol as possible. The American Heart Association recommends a daily cholesterol intake of...

Do not exceed 300 mg in intake.

Facts

Your craving for fat can disappear. (This is based on data from a clinical study on Women's Health.)

Follow-up studies of the participants in the trial found that those who consumed only a small amount of fat from their diet...

20% of women now dislike high-fat foods they used to enjoy. So, you

Try consuming skim and low-fat dairy products, and when baking, replace recipes with fruit purees.

Replace the heavy cream with skim condensed milk to reduce the fat content. This will take a few weeks, but you will definitely benefit from it.

You can actually reshape your sense of taste and become more fond of lighter foods.

Five medical reasons that might make you consider a low-fat diet

Experts may debate the pros and cons of carbohydrates endlessly, but you need to know what to eat today.

What? The best diet for good health depends on your physical condition and the goals you want to achieve. I

The following suggestions can help you decide whether you need a low-fat diet.

◆1. I need to prevent heart disease.

You'd better start by reducing your intake of saturated and trans fats. Numerous studies have shown that saturated fats and trans fats...

Fat can exacerbate inflammation, increase cholesterol, and cause lipid plaque buildup on the walls of blood vessels (arteriosclerosis).

These plaques can rupture, forming blood clots that block arteries and lead to heart attacks. Saturated fats can also...

It can cause stroke and obesity.

Trans fats are even more harmful. Besides increasing "bad cholesterol," namely low-density lipoprotein cholesterol...

In addition, trans fats can lower "good cholesterol," also known as high-density lipoprotein cholesterol, which is saturated cholesterol.

Fat can't do that. Other studies suggest that anti-chain fatty acids can contribute to Alzheimer's disease and age-related [problems].

Age-related macular degeneration and inflammation (also associated with cancer).

◆2. You have been diagnosed with heart disease.

I've been limiting the fat in my diet since a CT scan several years ago revealed a problem with my heart.

After developing some undesirable plaques, I felt even more so. To say I was shocked and depressed upon hearing this terrible news...

That's an understatement. I never smoke, I'm not overweight, and my body mass index is normal. Genetically speaking...

From my perspective, I shouldn't have any predisposition to heart disease. But the news of my diagnosis came as a complete surprise.

It's almost unacceptable to me. Of course, heart disease doesn't just appear out of nowhere overnight.

After much thought, I recalled my diet during my university and medical school years, and it dawned on me.

I understand now-back then I ate greasy hamburgers and French fries as my main food, but now...

It's time to pay the price for the "nutritional sins" committed in my youth.

A low-fat diet can help treat heart disease. You might consider Dr. Onish's dietary therapy.

He suggested that even if you stick to a fat-free vegetarian diet, some fat will still inevitably seep into your body.

By satisfying your body's need for fat, you will improve your heart health in the process.

Therefore, if you already have cardiovascular disease, a super low-fat diet can help clear your arteries.