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Low Fat Diet Plan - What kinds of fats to eat?
We all love good food.
Does it matter then what kinds of fats we eat when on a healthy low fat diet?
Yes it does, as a diet high in bad fats that comprises of saturated fats and trans fats is harmful to our health and significantly increases the risk of heart disease while a diet high in good polyunsaturated fats and monounsaturated fats is beneficial for our health and well being.
Stay healthy with the low fat diet plan guide on good fats to eat, bad fats to limit and harmful fats to avoid.
Low Fat Plan Guide to Fats
Good Fats Bad Fats
Fats in particular good fats are an essential part of a healthy low fat diet and a source of energy. It provides essential fatty acids and helps the body absorb fat soluble vitamins A, D, E & K. The right balance of good fats should boost the body's immunity to infection and keep muscles, nerves and arteries in good condition.
Good fats Bad fats fall into two categories : unsaturated fats and saturated fats.
Guide to Good fats to eat - Unsaturated Fats
There are two types of good unsaturated fats : polyunsaturated fats and monounsaturated fats.
Polyunsaturated fats are usually liquid at room temperature. They are of two types of polyunsaturated fats : those of vegetable or plant origin (Omega 6) such as nut, seed and vegetable oils, and soft margarine; and those from oily fish (Omega 3), such as salmon, mackerel, herring and sardines. Omega 3 oils are of significant interest because they have been found to be particularly beneficial to coronary health and can encourage brain growth and development.
Monounsaturated fats are found in foods such as olive oil, canola oil, sunflower oil and rapeseed oil, some nuts such almonds, walnuts, flaxseed, avocados and oily fish. Of all vegetable oils, olive oil ranks among the highest in monounsaturated fatty acids and has a special place in healthy low fat diet and Mediterranean diet.
A low fat plan high in polyunsaturated fats and monounsaturated fats is recommended for healthy heart health as they are known to have anti-inflammatory heart protective properties and help to lower 'bad' LDL cholesterol level.
Guide to Bad fats to limit - Saturated Fats
Saturated fats are mostly found in foods derived from animal sources and are generally solid at room temperature. However, there are also saturated fats of vegetable origin, notably coconut and palm oils (although these do not contain cholesterol). Saturated fats can be found in dairy produce, meat, eggs, margarines and hard white cooking fat (lard) as well as in manufactured products such as pies, biscuits and cakes.
When you eat a lot of saturated fats, your liver produces huge quantities of low density lipoproteins (LDL) and very low density lipoproteins (VLDL). Both types are rich in bad cholesterol and are culprits when it comes to blocked arteries.
Guide to Harmful fats to avoid - Trans Fat
Trans fat or trans fatty acid created by partial hydrogenation of vegetable oils is the worse kind of fat to eat. Trans fat are commonly found in processed food such as cookies, pastries, cakes, crackers and snacks and are used to increase shelf life of commercial baked products and foods.
High trans fat diet significantly increases the risk of heart disease as unhealthy harmful trans fat significantly raise 'bad' LDL cholesterol level and causes significant lowering of 'good' HDL cholesterol level.
Avoid harmful trans fat where possible, always choose trans fat-free products and use naturally occurring un-hydrogenated oil such as olive oil and canola oil.
Limit your daily consumption and intake of unhealthy harmful trans fat to no more than than 2.0 grams per day in your healthy low fat diet plan.
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