{"id":10877,"date":"2015-10-15T08:01:15","date_gmt":"2015-10-15T08:01:15","guid":{"rendered":"http:\/\/localhost\/hk-blog\/?p=10877"},"modified":"2024-03-11T17:11:56","modified_gmt":"2024-03-11T11:41:56","slug":"fat-good-bad-and-ugly","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/fat-good-bad-and-ugly\/","title":{"rendered":"Fat &#8211; The Good, The Bad and The Ugly"},"content":{"rendered":"<p>The general wisdom for many years was that all fat should be avoided. Trans fat, saturated fat, unsaturated fat \u2014 just stay away from them all. Now however, scientists realize that fat\u2014 and how our bodies process it \u2014 is much more complex. Our bodies need some fat for optimal functioning. But we need the right\u00a0<em>kinds<\/em>\u00a0of fat, and we need to practice moderation. Some fats are actually good for you, and others should be avoided at all costs. How do you know which is which?<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/fat-good-bad-and-ugly\/#Fats_%E2%80%93_The_Good_The_Bad\" >Fats \u2013 The Good, The Bad:\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/fat-good-bad-and-ugly\/#Mono-unsaturated_fat_unsaturated_fat\" >Mono-unsaturated fat (unsaturated fat):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/fat-good-bad-and-ugly\/#Poly-unsaturated_fat_unsaturated_fat\" >Poly-unsaturated fat (unsaturated fat):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/fat-good-bad-and-ugly\/#Saturated_fat\" >Saturated fat:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/fat-good-bad-and-ugly\/#Trans_fat\" >Trans fat:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Fats_%E2%80%93_The_Good_The_Bad\"><\/span><strong>Fats \u2013 The Good, The Bad:\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Mono-unsaturated and polyunsaturated fats are &#8220;good fats&#8221; and that saturated fats can be consumed in moderation. Trans-fats, however, should be avoided altogether, as they are dangerous because they raise cholesterol levels. High levels of certain kinds of cholesterol, in particular low-density lipoprotein (LDL) cholesterol (the so-called &#8220;bad cholesterol&#8221;) increase your risk for heart disease and other health conditions.<\/p>\n<p>Fats that are liquid at room temperature, like olive oils, are a better choice than foods that are semi-solid, like butter or margarine.&#8221; The following tips will help you choose a diet rich in mono-unsaturated and polyunsaturated fats and low in trans-fat.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mono-unsaturated_fat_unsaturated_fat\"><\/span><strong>Mono-unsaturated fat (unsaturated fat):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Good sources of mono-unsaturated fat are canola and olive oils, most nuts, and avocados.<\/p>\n<p><strong><em>Tip:<\/em>\u00a0<\/strong>Spread avocado on a bagel instead of cream cheese. Use olive oil and garlic instead of whole milk and butter for a flavorful twist on mashed potatoes.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Poly-unsaturated_fat_unsaturated_fat\"><\/span><strong>Poly-unsaturated fat (unsaturated fat):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>There are two types of poly-unsaturated fat, omega-6 and omega-3 fats. Since most people get plenty of omega-6 fats in their diet from vegetable oils, so the primary concern is omega-3 fats.<a href=\"https:\/\/connect.healthkart.com\/top-10-foods-rich-in-omega-3-fatty-acids\/bid-5952\"> Good sources of omega-3<\/a> fats are fish (salmon and tuna), flaxseed, and walnuts.<\/p>\n<p><strong><em>Tip:<\/em>\u00a0<\/strong>Snack on a handful of walnuts, or add a tablespoon of ground flaxseed to your morning oatmeal or cereal. You can also add ground flaxseed when you are baking cookies or muffins for an omega boost.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Saturated_fat\"><\/span><strong>Saturated fat:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Red meat, fatty meats like salami, dairy products such as cream and butter, and thicker vegetable oils like coconut, palm, and kernel oil are sources of saturated fats.<\/p>\n<p><strong><em>Tip:<\/em>\u00a0<\/strong>Enjoy a steak now and then, but try to limit saturated fats to 10 percent of your diet, at the most.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trans_fat\"><\/span><strong>Trans fat:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Made by adding hydrogen to vegetable oil, a process designed to extend the shelf life of packaged goods, trans fat is found in a wide range of packaged and processed foods, including bakery items, cookies, and crackers.<\/p>\n<p><strong><em>Tip:<\/em>\u00a0<\/strong>Current Food and Drug Administration guidelines allow manufacturers to say that their product is &#8220;trans-fat free&#8221; if it contains less than 0.5 grams of Trans fat per serving. Check the labels of processed food for &#8220;hydrogenated&#8221; or &#8220;partially hydrogenated&#8221; oils in the ingredients. These words signal that product may have up to 0.5 grams per serving. Eat a few servings, and this starts to add up.<\/p>\n<p>The bottom line? Be an educated shopper: Know what to look for and the potential pitfalls. Try to do the majority of your shopping on the perimeter of the grocery store, limiting your trips down the inside aisles \u2014 where most of the trans-fat culprits reside. On the perimeter, you can focus on fresh and frozen fruits and vegetables, lean cuts of meat and fish, and whole grains fresh from the bakery. Add a little olive oil, and you&#8217;ll really be cooking!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The general wisdom for many years was that all fat should be avoided. Trans fat, saturated fat, unsaturated fat \u2014 just stay away from them all. Now however, scientists realize that fat\u2014 and how our bodies process it \u2014 is much more complex. Our bodies need some fat for optimal functioning. But we need the [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":975,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[107,27],"tags":[],"secondary_tag":[],"class_list":["post-10877","post","type-post","status-publish","format-standard","has-post-thumbnail","category-healthy-at-home","category-weight-management","entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fat - The Good, The Bad and The Ugly<\/title>\n<meta name=\"description\" content=\"Do you also think that fat good or bad? 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