Let's face it. Most of us have a negative reaction when hearing the word "fat." It does'nt matter the context in which we hear, see or read this "f" word. We think that all the phrases, containing this word, must be bad and unhealthy. But, the reality is that we all need fats..."healthy" fats!
Fats help nutrient absorption, nerve transmission, and cell membrane maintenance. 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 others increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.
Fats, found in foods, are divided into four groups: monounsaturated fats, polyunsaturated fats, saturated fats and trans fats.
Good Fats vs. Bad Fats: The Lowdown
Good Fats:
Monounsaturated Fats: Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol), while increasing HDL cholesterol (the good cholesterol). Nuts, including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil, are high in MUFAs. MUFAs have also been found to help in weight loss.
Polyunsaturated 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 and Omega 6 fatty acids belong to this group. Omega 3 fatty acids also act as anti-inflammatory acids that prevent or treat inflammatory disorders such as psoriasis, rheumatoid arthritis, and ulcer colitis. Omega 6 fatty acids are also very beneficial, especially against cardiovascular disease. They work by "cleaning" the walls of the blood vessels, causing them to be more elastic, and enhancing blood flow to all organs.
One of the best ways to ensure your healthy, daily intake of "healthy" fats, is to visit the Las Vegas Farmer's Market. Located at 10401 Gardens Park Drive, this farmer's market features the freshest fruits and veggies from the valley in addition to fresh breads and pastries! The Las Vegas Farmer's Market is every Tuesday from 4pm-8pm. For more information, call 702-562-CORN.
Bad Fats:
Saturated Fats: Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products like meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats like palm oil and palm kernel oil.
Trans Fats: Trans fats are invented. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food like French Fries, from some fast food chains, other packaged snacks like microwaved popcorn, as well as in vegetable shortening and hard stick margarine.
How Can We Do Better?:
"Living Well...one healthy step at a time"
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