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Good fats are essential to our health and fats from healthy sources must be included in our diets. The bad fats are labeled as bad fats because they can increase the risk of diseases like diabetes, obesity, and diabetes. The key to good health lies in replacing as much as possible the bad fats in a person’s diet with the healthy type of fats.
Healthy fats are generally classified monounsaturated fats (or MUFAs for short) and polyunsaturated fats. Monounsaturated fats are found in seeds and nuts and their oils, particularly olive oils, peanuts, hazelnuts, almonds, and pecans. Polyunsaturated fats, moreover, provide Omega-3 and Omega-6 that regulate our brain functions and help in our growth and development.
Saturated are naturally found in the food that we eat especially animal products, including milk, cheese, butter, beef fat and the like.
For decades, doctors, nutritionists and health authorities have told us that a diet high in saturated fats raises blood cholesterol levels and increases the risk of heart disease and stroke. In short replacing your intake of fats with daily sources of good fat eaten with fresh vegetables and salads will improve long term health. Trans fats are industrially produced, they reduce the good cholesterol in the blood and increases the bad cholesterol, this combination can lead to blockage of blood vessels, increasing the risk of stroke and heart disease. Fact: Trans fats and excessive saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease.
Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health.
Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Many people think the amount of fat you eat is directly related to how much fat your body gains. As long as you eat fewer calories and remember that fat has more calories per gram, you shouldn't see any difference in your weight. Most people try to cut saturated fats (some types of which are linked to higher risk of heart disease) out of their diets, but not all fats are created equal.
Not just for guacamole anymore, avocados are a great natural source of monounsaturated fats, which help lower total and LDL cholesterol. Along with eating the whole version of olives, you can also take advantage of their healthy goodness by switching your kitchen oil to olive oil. A favorite in countries like Japan and Hawaii, edamame is an immature soybean, picked prior to the plant’s hardening stage. A study published in the March issue of the American Journal of Clinical Nutrition found that a diet that substituted meat with soy products, and ate fiber, almonds and plant sterol-enriched margarine, lowered cholesterol in a third of the study’s participants.
A staple at ballparks from small town t-ball games to the professional stadiums, sunflower seeds are a nutritious, convenient snack. Despite being comprised mostly of saturated fats, coconut oil is a healthy fat you can enjoy.
While diet fads are constantly changing, people always seem to stay firm that fattening is bad. Carbs can be found in a wide variety of foods, including sugars, legumes, fruits, vegetables, and milk and grain products. While some carbs, known as simple carbs, aren’t healthy and don’t do anything but fatten you up, complex carbs and fibers are good for you.

When selecting the right vitamins and supplements for you, look for companies that sell natural products, without preservatives or artificial additives! If you don’t have a good pharmacy nearby, you can find a bigger variety of natural vitamins and supplements online. Enter your email address to subscribe to Contextual Feed and receive notifications of new posts by email. You can make choosing new and different fruits and vegetables a game for your kids.  The more colors the better! Kids can choose a variety of red, green, orange, purple or white fruits and vegetables to mix up the colors on their plates and the nutrients for their bodies.
These also help reduce total cholesterol in the body, and thus, lessen the risk of heart disease.
However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less.
Trans fats can be found in French fries and in baked goods including crackers, pie crusts, and pizza dough. Monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. There are healthy fats out there that make good additions to your plate, even saturated fats. It may also help increase the absorption of specific carotenoids--chemicals that promote heart and eye health.
There are 166 calories in an ounce of nuts and 94 calories in a tablespoon of peanut butter.
Add them to vegetable and fruit salads, include them in rice and spread peanut butter on fruit. Great for cooking and salad dressings, olive oil shares the same health benefits as the whole version. The saturated fat in this oil is comprised of medium-chain triglycerides, which the body can easily digest and convert to energy. Flaxseed features ALA (Alpha Linolenic Acid), an essential fatty acid that has been shown to promote cardiovascular health. It seems like every time you turn around, there’s a new diet that proclaims that certain food groups are now evil and you need to avoid them if you want to lose weight and be healthy. If you focus on generalizations like calorie intake or food groups, you might not only fail to lose weight, but you might also be suffering from malnutrition! While this is true to a certain extent, it’s important to distinguish between healthy and non-healthy fats.
Butter is definitely higher in fat than low-fat margarine, but many margarines are full of saturated fats and trans fats. Some are good for you and others are bad, so don’t assume that just because something has a lower fat content, it’s healthy. While that diet craze has mostly faded, there are many people out there who will still tell you to stay clear of anything with carbs.
One believes milk as magic solution to losing weight while the other correlates milk with high fat deposits. I'm a Holistic Nutritionist, CPT, CES or AKA "The Nutrition Ninja." I'm here to help keep YOU informed on the BEST and most effective Healthy Fat Loss strategies.

Today’s families are busier then ever and more often than not, the healthy choice is not the easy choice. This type of healthy fat may lower bad cholesterol level and increase the levels of good cholesterol. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes. The most common healthy fats are found mainly in plants and fish: monounsaturated fats, polyunsaturated fats, omega-3 fatty acids and omega-6 fatty acids. I personally consume a high fat diet, but don't worry about it because I know that the right fats actually benefit my health.
The good news is that even though peanut and peanut products are high in calories, people who eat them regularly have been shown to have a lower body mass index and lower cholesterol than those who didn’t eat peanuts. These protective compounds have several health benefits, including promoting a healthy cardiovascular system.
Preliminary research shows consuming two tablespoons of olive oil a day may reduce the risk of coronary heart disease. They are one of the few plant sources of healthy omega-3 fats, which support so many areas of health—including the heart, joints and brain.
Because our bodies cannot make linoleic acid on their own, we must acquire it from food sources.
Flaxseeds are also a source of lignans, a type of fiber that has some estrogen-like effects. Doctors currently recommend using margarine over butter, but only if the margarine you are using is free of saturated and trans fats. Eating a lot of buttery croissants or white bread, however, is obviously much less healthy than eating whole wheat bread. Keep in mind that you may need different types and quantities of vitamins depending on your age, health, or gender.
Read the labels and stay away from preservatives, empty calories, and trans and saturated fats.
It can also help in blood clotting and recently has been considered to benefit insulin levels and blood sugar control. Peanuts also deliver beta-sitosterol, a plant chemical that helps maintain healthy cholesterol.
When shopping, choose the extra virgin varieties of olive oil because they contain the highest levels of phenolic compounds. One small handful of walnuts delivers 2.6 grams of omega-3 fats, which is more than the minimal amount recommended by the Institute of Medicine. This type of fat, found in plant-based foods, supports healthy cholesterol levels, which in turn helps promote a healthy cardiovascular system. With a nutty flavor, flaxseed also makes a great-tasting addition to baked goods, yogurts, cereals and smoothies. Many milk products do contain simple carbs, but they also provide your body with needed nutrients like calcium and protein.
In one study, women with higher intakes of linoleic acid had a 23% lower risk of heart disease than women who had lower intakes.
Sunflower seeds are also a natural source of vitamin E, a fat soluble antioxidant that benefits several areas of health including cell membranes, brain and heart health.

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