People have had the false impression that if you eat fat it will turn into fat on your body. Appropriate dietary fat intake is crucial to whole body health at the cellular level. Let’s be clear though and focus on healthy fats. I’m busting the myths and sharing the ‘good’ , the ‘bad’, and the ‘ugly’ about ‘fats’ and why they are essential for health on a cellular level. But remember adding healthy fats to the diet is not a ‘free pass’ to eat fried or fatty fast food!
Fats consumed can be split in four categories these are the following:
- Trans Fats (Bad)
- Saturated Fats (Bad)
- Polyunsaturated Fats (Good)
- Monounsaturated Fats (Good)
- So why should you not consume the bad fats. Trans and Saturated are particularly bad for you as they increase the risk of coronary heart disease by raising the levels of (bad) LDL cholesterol and lowering the levels of (good) HDL cholesterol. Following on from this there have been several links to other degenerative conditions such as, Alzheimers Disease, Obesity, Infertility, Liver Disease, Cancer and Diabetes. (Ugly)
It goes without saying that you want to be eating less of the foods with Trans and Saturated fats which are the bad fats and work on incorporating more of the foods with Polyunsaturated and Monounsaturated fats which are the ‘good’ fats. Fats such as butter, palm or coconut oils have received a bad rap because of their high saturated fat content. However, it is precisely the saturated fat that is needed to create a cell membrane that is highly ‘fluid’. A cell with high fluidity is strong and is more resistant to viral or bacterial invaders, and creates a strong structure on which to build and repair healthy organs and glands.
The simple facts are bad fats are found within processed, baked and deep fried food. They can be spotted by checking food label for anything saying, Hydrogenated, Partially Hydrogenated or Trans Fatty Acid. Research shows that a diet high in vegetable oils such as canola, corn, or soy, actually leads to the formation of cell membranes that lack fluidity, are weak and fragile.
Examples of healthy fats include:
~ Virgin Coconut Oil
~ Palm Oil
~ Extra Virgin Olive Oil (not for cooking at high temperatures)\
Avoid these fats that can cause havoc on your cells:
~ Soy Oil
~ All Hydrogenated or Partially Hydrogenated Oils
Some good food choices:
~ Avocado. This fruit is rich in monounsaturated fat and is easily burned as energy.
~ Eggs. Eggs contain healthful saturated fats and cholesterol.
~ Chicken. Chicken breast is the leanest, but is loaded with high-quality protein and essential amino acids for muscle growth and maintenance. But it can only be the breast meat alone. Comparing the chicken breast meat alone when it is roasted versus the meat and skin when batter-fried, fat content goes up about six times. And it goes without saying that this isn’t the healthy fat we are after.
Consuming foods that are as close to their natural state as possible will yield the optimum health and fitness benefits. Health benefits such as improved Joint, Skin, Menstrual, Lung, Mental, Bone and Bowel health.
Remember your body is your ‘home’ for a lifetime. A healthy and resilient body begins with taking in quality building materials to create healthy and strong cells. The quality of the food we eat each day will determine the quality our long term health. Build your ‘house’ with only the best…..you are worth it!
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