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Good Fats To Eat

2017/05/16

As a diet, fat has gained undeserved reputation of being bad for health and weight loss. It is true that saturated fat is bad for your health because it clogs your arteries and causes obesity, stroke, heart disease and high cholesterol. But this does not mean that all fats are bad for you. No, the health warning of experts to avoid saturated fat should not be misinterpreted. Just like other useful nutrient, good fat is healthy and is absolutely essential for you.

People believe that no-fat diet would help them to loose weight. But by following a no-fat diet, you may gain more weight and become obese instead of loosing weight! So instead of stopping to eat fats, you need to eat good fats because they have numerous health benefits. Your heart, immune system and metabolism are benefited by the essential fatty acids. 60% of our brain is composed of fats and are essential for the functioning of brain. Pregnant women require fats for proper fetal brain development.



Fat is an important source of energy. Our body also uses some of the essential fatty acids for hormonal, structural and electrical system. Fat-soluble vitamins A, E, D and K need fats for their transportation throughout the body. Unsaturated fat including polyunsaturated and monounsaturated fats are good fats. Unrefined vegetable sources or oily fish are the sources of good fats/oils.

Choose extra virgin oil for cooking purpose. Choose from flax oil, sesame oil, soy oil, wheatgerm oil, canola oil, hemp seed oil, or extra virgin olive oil for salads. You must include oily fish like salmon, tuna, mackerel and sardines in your diet for good fats. Reduce your consumption of pork, beef, lamb, and dairy products as they are high in saturated fats. Have lean cuts of meat and eat white meat because they have less saturated fat. Full fat dairy must be taken in moderation. Olives, nuts, seeds, and nut and seed butters are healthy for snacks and for adding to salads and side dishes.

If a good fat gets damaged by heat, oxygen or light, it can become bad. Do not use oils, nuts or seeds when they begin to smell or taste bitter. If you are concerned about your health then instead of avoiding all fats in your diet, try to replace bad fats with good fats and enjoy your health.






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