The Skinny on Fats - Everything you need to know

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You know the difference between sources of fat, or its effects on your body when you eat? Not all fats are equal and it is important to understand what the body does not need against fat is not Resident Evil, but it is a prerequisite for a balanced diet and proper nutrition should be a means to support your body needs daily physiological . We used to synthesize vitamins, fats, give our body insulation and cushioning, and can not survivetraining for long without its rich energy source. We need it, but how, what, what is good and what is bad?

There are basically two types of saturated and unsaturated fats. Saturated fats are usually solid at room temperature and is found in butter, coconut oil and palm oil. A diet rich in saturated fat promotes heart disease and high cholesterol. In fact, saturated fatty acids is higher in LDL (bad cholesterol) increased substance, while a systemcomposed of unsaturated fatty acids is healthier for the heart and has been shown to reduce the risk of cardiovascular disease, all grades in support of civil rights.

Unsaturated fats are found mainly in vegetable oils, nuts, seeds and fish. That monounsaturated fats (olive oil, rapeseed oil, almonds, avocados) and polyunsaturated (safflower oil, sunflower oil, cottonseed oil or corn oil), are useful in the diet, especially when they are replaced by saturated fatty . Note that rich in omega-3unsaturated fatty acids in flax, salmon, tuna and mackerel found to reduce inflammation, helps strengthen the immune system to help the arteries more flexible and reduce the risk of clots reason enough to include in their diet .

Another source of fat, which has received much attention in the food market today are trans fats. Trans fats are made from vegetable oils in their natural state, but with the addition of hydrogen in its structure(Called hydrogenation) of these fats are partially consistent and do things like peanut butter and margarine to spread more easily spread, and the life of packed food. These types of fats as a threat to public health, not only because he worked in many foods and baked goods found, but also increase LDL cholesterol increases the risk of cardiovascular disease, inflammation, and have the partner is the blood vessels - to contribute to health andVitality.

Given all these considerations can be overwhelming for consumers of food, we chose a bold list of strategies for how to help their fat intake to an optimal level of resources and keep your body in better health is created.

Strategies fats:

Make Monounsaturated fat in your diet and olive oil main canola
Eating walnuts, almonds per day * in particular, is one quarter cup

Limit your intake of total fat to less than 30% of totalThe daily caloric intake
Limit saturated fat to less than 7% of total daily calories * NOTE Double Burger fast-food quarter-pound contains 19 grams of saturated fat, 4 g more than the maximum daily
Keep all sources of trans fats / hydrogenated oils in the diet to less than 1% of the calories in food * Read the labels on trans fats and hydrogenated or partially hydrogenated oils or of any kind.

Avoid fried foods all the main resources quickly saturated and trans
Eat FatFish 2-3 days per week, 3-4 oz service
Eating more than 200 milligrams of cholesterol per day if the LDL * seafood, offal tried lower, and egg yolks are rich in cholesterol

Consider a supplement of omega-3

Now you have the truth about dietary fats and is able to keep these strategies in mind when eating, and walking the aisles of the grocery store reading food labels and preparing food each day. Consider the sources of fat, asThis can affect your body in the long term, and hold on the small side when it comes to consumption of saturated fats and trans fats.