Fatty Foods: Good And Bad Things
Some fat should be present in your healthy diet. They can reduce the risk of disease. But you should make sure that you are eating "good" fat instead of "bad" fat.
Why do I need fat in my diet?
The body converts fat into energy. It also uses fat to build nerve and hormone tissue, while also controlling inflammation. Fat also helps the body absorb vitamins A, D, E and K from the foods you eat.
But consuming too much fat can cause obesity. Fat calories turn into body fat more easily than carbohydrates or protein
Some fats also increase total cholesterol and blood pressure, and may increase the risk of certain cancers, heart disease and diabetes.
How much fat is too much?
Fat contains 9 calories per gram - twice the calories in carbohydrates and protein (4 calories per gram). Everyone has different calorie needs. Your doctor can help you figure out how many calories you need and how many of these can be obtained from fat.
If you are overweight, the American Heart Association recommends that you eat 30% less total calories from fat. So if your body needs 2,000 calories a day, you can eat up to 65 grams of fat per day.
What are "bad" fats?
Limit or avoid the following fats:
Saturated fat is commonly found in animal products such as meat, poultry, eggs and dairy products such as cheese, ice cream and whole milk or 2% fat milk
Many light foods, such as desserts and chips, are also high in saturated fat. A diet high in saturated fat can raise "bad" (LDL) cholesterol and increase the risk of heart disease.
Trans fat is a type of hydrogenated fat that is commonly found in processed foods, such as biscuits, cakes, donuts, salty biscuits, snacks, and foods. Frozen and in fried foods like chips and onions. Trans fats are very bad for you. It lowers "good" (HDL) cholesterol while increasing "bad" (LDL) cholesterol and triglycerides. All current food manufacturers are required to list trans fat on a nutrition label. However, foods can have up to 0.
5 grams of trans fat per serving and still be labeled "free of trans fat." Therefore, to avoid trans fats completely, check the ingredients list and avoid partially hydrogenated oils.
The American Heart Association recommends that you eat less than 7% of total calories from saturated fat and less than 1% from trans fat. So if your body needs 2,000 calories a day, you should eat less than 15 grams of saturated fat and less than 2 grams of trans fat.
The good fat
Monounsaturated fats are found in rapeseed oil, olives, avocados, peanuts and other seeds, as well as in legumes (dried beans and peas), olives, seeds, and nuts. nut, peanut butter and fresh butter.
Polyunsaturated fats are found in vegetable oils like corn, sunflower and safflower, as well as sesame seeds, sunflower seeds, corn, soybeans, and other cereals, legumes, nuts, and seeds. and seeds.
Omega-3 fatty acids are commonly found in seafood such as salmon, herring, sardines and mackerel. They can also be found in flax seeds, flaxseed oil and walnuts.
Studies have shown that these fats, if used in place of saturated fat, can help lower your total cholesterol levels. Omega-3 fatty acids are particularly beneficial, studies have shown that they can also reduce the risk of inflammation or heart failure if you're at risk for heart disease.
Tips for a healthy diet
You do not need to cut down on all the fat in your diet, but you should limit the amount of fat you eat. Try to eat foods that contain unsaturated fats and avoid foods that are high in saturated and trans fat. Other things you can do include:
Avoid fast food. It almost always contains trans fats.
Limit the amount of red meat you eat. Instead, try to eat grilled fish, poultry and vegetable protein.
Use canola oil when you prepare baked foods.
Use olive oil when you cook, mix salads and apply to bread.
Choose healthy snacks. For example, snack on some unsalted peanuts or edamame (soy beans) instead of chips.
Try adding a slice of butter (avocado) on your bread or in your salad, or adding nuts or garbanzo beans to the salad.
Use liquid or soft margarine instead of hard butter.
Look for margarine that's low in saturated and trans fat.
References. . Dịch vụ: Thiết kế website, quảng cáo google, đăng ký website bộ công thương uy tín
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