Good monounsaturated fat foods,diet plan for heart patients to lose weight fast 2014,losing weight before falling pregnant - New On 2016

06.07.2015
So let us make an effort to know a little bit about all these fatty acids or fats and oils, where are they derived from, which ones are good, which ones are bad and why. Researchers at Brigham and Women’s Hospital studied more than 6,000 women over 65 for a period of five years.
It’s important to understand the difference between good fats and bad fats in order to maintain a healthy diet. There are two main types of fat that are good for you – monounsaturated fat and polyunsaturated fat. When consumed in moderate amounts, these fats provide many health benefits like lowering cholesterol and decreasing the risk of heart disease.
Bad fats can cause many health problems such as raising cholesterol and increasing risk for heart disease. Probably you are trying to lose your weight through bad procedures, or even you just struggle and you dont take action.
As I have explained in this article: Which fats are good for you?, monounsaturated fats are found in foods and are also manufactured by your body from saturated fats. They do not go rancid easily and they can thus be used in cooking, but at lower temperatures than saturated fats.
Note that I have not included vegetable oils in this chart, as they contain very high amounts of omega6 polyunsaturated fatty acids, and should be avoided. Disclaimer: The entire contents of this website are based upon the opinions of Anne Ricci, unless otherwise noted. Curious where the fats and oils in our pantries fall into this scale?  We’re covering that next! Thanks Tiffany – do you have any real life examples of foods high in saturated fats and those high in polyunsaturated fats?
Your body actually needs fat for energy and cell growth, and many fats have positive effects on your health. However, all fats are high in calories, so too much of any kind of fat can lead to weight gain and other health risks.
You should limit the total amount of fat in your diet, and especially aim to decrease saturated fat and trans fat.


You should keep your overall fat intake low, and have most of it come from monounsaturated and polyunsaturated fats.
Your body will adjust its needs to your consumption by manufacturing more monounsaturated fat from saturated fats if required.
The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical or nutritional advice. This is not a good thing.  These two (or more) areas allow these fats to go rancid very easily and because of this, polyunsaturated fats should not be used in cooking, especially during any process that uses heat. Are saturated fats good or bad and why?Saturated fats are fats rich in saturated fatty acids. Based on the effects of saturated, unsaturated and trans fats on the body, it will be safe to say that cooking in oil is definitely better than cooking in butter. Make changes to your fat intake today, to enjoy a good healthy tomorrow.Here are some preventive measures you can take to avoid consumption of saturated fats and trans fats.
There are 9 calories in one gram of fat, so you can also measure this as 44-78 grams of fat per day. It is intended as a sharing of knowledge and information from the research and experience of Anne Ricci, who is not a doctor. There are two kinds of unsaturated fatty acids - monounsaturated fatty acids and polyunsaturated fatty acids.
The cooking oil should have higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.Having said that, there is no difference between monounsaturated, polyunsaturated fat and saturated fat, in terms of calorific value.
We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
How to choose the best cooking oil?Before answering all these questions, let us know the importance of fats in our diet.So, Why do you need fats in your diet?Fats and oils supply essential fatty acids for a healthy skin and regulating body functions. In terms of fat chemistry, all fatty acids are made up of carbon (C), Hydrogen (H) and Oxygen (O2). Unlike the saturated fats and the monounsaturated fats, which the body can make it's own from carbohydrates and proteins, polyunsaturated fats cannot be produced by the body and therefore they need to be supplied by foods that contain them. So a fat is said to be saturated when it's molecules hold maximum amount of hydrogen.Foods that contain saturated fatsThe majority come from animal sources, including meat and dairy products.


They are industrially hardened and mostly used in commercially prepared foods to preserve the flavor and increase the shelf life of these foods.
Hence, even oils classified as healthy, should be used sparingly.Let's have a look at the table below, containing commonly used fats and oils.
Examples are fatty beef, lamb, pork, poultry with skin, lard and cream, butter, cheese and other dairy products made from whole milk. All the trans fats are essentially artificial, although there are some 'trans fats' found naturally in foods of animal origin (beef, mutton and dairy products). How does saturated fats affect the health?Eating foods that contain saturated fats raises the level of cholesterol in your blood. Sources of monounsaturated fatThe principal sources are olive oil, rapeseed oil, and foods such as avocados, nuts (such as almonds, hazelnuts, brazil nuts, cashew nuts) and seeds such as sesame seeds and pumpkin seeds. Refined olive oil, especially is considered the best for cooking as it has a high oxidation threshold i.e. So, how much of saturated fats can I have in a day?It is better to keep the consumption of saturated fats to less than 7% of your total calories.
Although, extra virgin olive oil has a low smoke point and should not be heated beyond 180°C.
For example if you need 2000 calories a day, only 140 of them should come from saturated fats. The high consumption of olive oil in Mediterranean countries is considered to be one of the reasons why these countries have lower levels of heart disease.Health benefits of monounsaturated fatMonounsaturated fat is believed to lower cholesterol and may help in reducing heart disease. It is also believed to offer protection against certain cancers (like breast cancer and colon cancer).
Monounsaturated fats are typically high in Vitamin E, the anti-oxidant vitamin which is required by the body.



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