The fact is: we all need fats, but some fats are better than others. For years, healthcare professionals claimed that a low-fat diet was the key to dropping pounds, managing cholesterol, and preventing major health problems. These days, advice about fat has shifted away from eating less fat to eating the right kinds of fat. At Men’s Vitality Center in Tempe, AZ, we understand it can be challenging to decipher between good fats, bad fats, and everything in between.
The Good Fats
Monosaturated Fats: While there’s no recommended daily intake of monosaturated fats, the Institute of Medicine recommends consuming them with polysaturated fats as much as possible. These fats help lower total cholesterol and LDL cholesterol (the bad kind) while increasing HDL cholesterol (the good kind). They have also been found to help in weight loss. Examples include peanuts, walnuts, almonds, pistachios, avocados, canola oil, and olive oil.
Polysaturated Fats: Also known as essential fats, polysaturated fats are used to build cell membranes and cover nerves.These fats help lower total cholesterol and LDL cholesterol with the help of their omega 3 fatty acids. Evidence suggests omega 3 fatty acids may help reduce the risk of high blood pressure and heart disease. Examples include salmon, fish oil, soy, safflower, and sunflower oils.
The Bad Fats
Saturated Fats: A diet rich in saturated fats can be very harmful. These unwelcoming fats can drive up total cholesterol and LDL cholesterol, prompting blockages in the heart and arteries and increasing the risk of heart disease. Most nutritionists recommend limiting your intake of saturated fats to under 10 percent of calories a day. These fats are mostly found in animal products such as meat, dairy, and eggs.
Trans Fats: Also called trans-fatty acids, trans fats are considered by most doctors to be the worst type of fat there is. As a byproduct of hydrogenation, a process that turns healthy oils into solids to prevent them from rotting, trans fats are linked to heart disease, diabetes, strokes, and various other chronic conditions. These fats can be found in commercially packaged foods such as french fries, potato chips, and margarine.
How To Get More Fats In Your Diet
Olive Oil Is Your Friend
Extra-virgin olive oil can be used to dress salads, cook vegetables, or marinate noodles.
Eat More Avocados
Pick up some guacamole for the football game or add some to your favorite sandwich. Aside from being loaded with heart healthy fats, avocados can make for a filling addition to any meal.
Say Bye-Bye To Fried
Reduce or eliminate your weekly runs to friend food chains to avoid indulging in trans fats that are linked to heart disease and diabetes.
Weight Loss For Men That Works
If you or a loved one is looking to take charge of your health and your life, schedule an appointment with one of our weight loss professionals today. At Men’s Vitality Center, we understand the unique weight loss needs of men and will work with you to determine the best fitness and diet techniques to reach your weight loss goals.