There has been lots of discussion over fat and whether they are good for you or not. Whilst there are some fats you should avoid but there are also fats that you should be eating every day. Understanding your body and your health using the simple Get Gorgeous principles and habits such as increasing your physical activity and making the right food choices will help you to have a better quality of life, a happier day.
Understanding your body and your health using the simple Get Gorgeous principles and habits
Not all fat is bad
A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids such as omega-3 – “essential” because the body can’t make them itself.
Fat helps the body absorb vitamins A D and K.
These vitamins are fat-soluble, meaning they can only be absorbed with the help of fats.
Any fat not used by your body’s cells or to create energy is converted into body fat. Likewise, unused carbohydrate and protein are also converted into body fat.
Trans fats – AVOID
Trans fats are in:
Trans fats are fat molecules that have been deformed during a process called hydrogenation. These fats affect and alter the cholesterol in your gorgeous body.
There are two types of cholesterol – LDL (bad cholesterol) and HDL (good cholesterol).
The good stuff HDL protects your cells by creating a barrier and removes fat molecules from your cells.
Trans fat, however, raise your LDL ‘bad’ cholesterol and actively lower your good cholesterol
Look for ‘ hydrogenated vegetable oil’ on food labels and avoid it. Or even easier, avoid foods which don’t go mouldy in a week.
Saturated fats – BALANCE
Like animal fats, butter, eggs, cheese and coconut oil are have been shown to increase your levels of good fat ‘HDL’.
A balanced amount of saturated fat can increase good cholesterol in your blood and benefit your heart. You can’t sit down and eat your way through a round of cheese and copious amounts of wine, but a cheesy omelette is fantastic.
Plus whole fat dairy options can make you feel fuller for longer.
Unsaturated fats – Monounsaturated
Monounsaturated fats help protect our hearts by maintaining levels of HDL cholesterol while reducing levels of LDL cholesterol.
Monounsaturated fats are found in:
Unsaturated fats – Polyunsaturated
Polyunsaturated fats are found in sunflower oil and oily fish like salmon and mackerel. They can help lower your level of LDL cholesterol. There are two types of polyunsaturated fats: omega-3 and omega-6. Some types of omega-3 and omega-6 fats cannot be made by the body and are therefore essential in small amounts in the diet.
Omega-6 fats are found in vegetable oils such as rapeseed, corn, sunflower and some nuts.
Omega-3 fats are found in oily fish such as mackerel, kippers, herring, trout, sardines, salmon and fresh tuna. Omega-3 are the healthiest and most essential and help to reduce stroke risk, heart function and build brain cells and help your nervous system.
These two fats need balance and Omega-6 is in great abundance in your diet, mostly from cooking oil and the food chain. That is why nutritionists encourage you to eat grass fed beef and organic chicken.
You need to eat more omega-3 by eating at least two portions of fish a week, including one of oily fish.
Vegetable sources of omega-3 fats are not thought to have the same benefits on your heart health as those found in fish.
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