Dietary fats|the guide between the good, the bad and the ugly.

Healthy fats.

The Dutch researchers conducted an analysis of 60 trials that examined the effects of carbohydrates and various fats on blood lipid these trials polyunsaturated and monounsaturated fats were eaten in place of carbohydrates,the outcome was that: these good fats help decreased the levels of harmful LDL cholesterol and Increased the protective HDL cholesterol.

To bring more light and understanding to this,a more recent randomized trial known as the optimal macronutrient intake trial for Heart Health (omniHeart) showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat, predominantly monounsaturated fats, lowers blood pressure, improves the lipid levels and Reduces the estimated cardiovascular risk.

Deductions made from these fundings suggest an important thing about the fats we eat that help determine which fats are beneficial and which fats are harmful to our health,ln the world of Health heaven the love of healthy fat is the beginning of wisdom.

What makes a fat good or bad is how the fat affect the level of cholesterol in the blood stream.the trans fats (the bad & the ugly fats) increase the risk of developing certain diseases, including Heart Disease, whereas the monounsaturated and polyunsaturated fats( the good fats) can lower the risk of heart disease and other diseases.

In this article i will be taking more look into finding foods with healthy fats to serve as a guide to help determine which fats are beneficial and which are harmful.

🔹Unsaturated fats.

Unsaturated fats are considered beneficial fat because they can improve blood cholesterol levels, easy inflammation, stabilize Heart Rhythms and play a number of other beneficial roles, they are liquid at room temperature, unsaturated fats are predominantly found in foods from plants such as vegetables oils,nuts and seeds.

Type of unsaturated fats (the good fats).

🔹 Polyunsaturated fats.

Polyunsaturated fat sources.

Polyunsaturated fats are found in high concentration in:

🔸 Flaxseed.


🔸 Canola oil- canola oil is higher in monounsaturated fat 58% and is equally a good source of polyunsaturated fat 29%.

🔸Corn, sunflower, soybeans and flaxseed oils.

Omega-3 fats are an important type of of polyunsaturated fat that are considered essential because they can’t be synthesised on the body but are necessary, therefore must be obtained from specific foods.

🔸An excellent way to get omega-3 fats is by eating fish 2 to 3 times a week.

🔸A good plant sources of omega-3 fats includes flaxseeds, walnuts and canola or soybeans oil.

🔸The presence of high blood omega-3 fats in the body, are associated with lower risk of premature death among the older adults according to research.

🔹Monounsaturated fats.

Monounsaturated fat sources.

Monounsaturated fats are found in high concentration in :

🔸Seeds such as pumpkin and sesame seeds.

🔸Nuts such as almonds, hazelnuts and pecans.

🔸 Avocados.

🔸 olive, peanut and canola oils.

Many people don’t eat enough Healthful unsaturated fats.The American Heart Association suggests that 8-10 % of our daily calories should come from polyunsaturated fats(the good fats).

There is compelling evidence that eating more of monounsaturated fat up to 15% of our daily calories in place of saturated or trans fats can lower the heart disease risk.

Till we meet again,stay healthy .


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