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Let me start off by saying everyone needs fat, and you have to eat some fat in order to lose weight. Unsaturated fats, on the other hand, are found in vegetables, nuts, seeds, avocados and olives. Monounsaturated Fats and Polyunsaturated Fats are known as the “GOOD FATS” because they are good for your heart, your cholesterol, and your overall health, and they tend to be "Liquid" in form not "Solid". Saturated Fats and Trans Fats are known as the “BAD FATS” because they increase your risk of disease and elevate cholesterol, they also tend to be "Solid" in form, not "Liquid". The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish. Snack On Nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish. Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. The best sources are fatty fish such as Salmon, Herring, Mackerel, Anchovies, or Sardines, or high-quality cold-water fish oil supplements. If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement. Look down the left-hand column until you find the total number of calories you should eat each day.
Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels.

Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL). Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol. Certain fats are excellent for skin complexion, rubbing one or more of the following items directly on the skin 2 to 4 times a week for dryness: avocado, hempseed oil, and jojoba oil, will alleviate dryness quickly. The temperature an oil starts to smoke is called it's "smoke point", and factor is the degree of refinement to an oil, as a more refined oil can have a higher the smoke point, because refining removes impurities. For Frying: Because they stand up well to the heat, avocado, peanut, palm and sesame oil are ideal for frying. For Sauteing: Many oils are wonderful for sauteing, including avocado, coconut, grapeseed, olive, sesame and high oleic safflower and sunflower oils. For dipping, dressings and marinades: When making dressings and marinades, you must find an oil that has a terrific flavor. Beauty Tips, Tips & Tricks What Really Happens When You Pull Out A Gray Hair? Unlike their counterparts, the body finds them easy to convert into heat and energy, and, when used in conjunction with a workout, they will actually help greatly with weight loss.
Use olive or flaxseed oil for stovetop cooking, rather than butter, stick margarine, or lard. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own.

Some brands of salad dressings are often high in saturated fat or made with trans fat oils. Create your own healthy dressings with olive oil, flaxseed oil, or sesame oil. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.
Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health. Canned Albacore tuna and Lake Trout can also be good sources, depending on how the fish were raised and processed. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. The hotter they get, the more they break down and start to smoke, making some oils better for cooking, sauteeing or deep-frying. Other items also good for the skin, although not fats are papaya pulp, cucumber, spirulina, fresh noni fruit and aloe vera.
The refining process usually includes using a chemical solvent for extracting the oil, and very high temperatures (of over 400 degrees) for processing and deodorizing, leaving the oil packed with trans fats that are known to raise cholesterol levels in the blood & cause metabolic disorders such as cancer and arthritis.

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