Most health associations and organizations recommend that you get no more than 30% of your calories from fat. Fats and oils are a concentrated source of energy and are necessary for good health and fitness. When too much fat is cut out of your diet it can cause skin disorders, gallstones, loss of hair, impaired growth and reproductive functions, kidney and prostate disorders and menstrual disturbances.. Fats make up parts of all body cells, help us maintain body temperature, and even delay hunger. Polyunsaturated fat is valued for its ability to help lower total cholesterol and monounsaturated fat help raise levels of protective HDL cholesterol. When focusing on healthy fats, a good place to start is reducing your consumption of saturated fats. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Consuming too much trans-fat is a quick way to determinate your health and gain weight. The primary source of trans-fats comes from commercially-prepared baked goods and snack foods.What the body uses fat for:
1.) Regulator for the fat soluble vitamins (A, D, E and K)
2.) A source of heat and energy;
3.) Padding and insulation for the organs and nerves
Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial. Some of the benefits include:
1.) Prevent and reduce the symptoms of depression
2.) Protect against memory loss and dementia
3.) Reduce the risk of heart disease, stroke, and cancer
4.) Ease arthritis, joint pain, and inflammatory skin conditions
5.) Support a healthy pregnancy
Sources of GOOD fats for you:
- Olive oil
- Canola oil
- Sunflower oil
- Peanut oil
- Sesame oil
- Avocados
- Olives
- Nuts (almonds, walnuts, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- Peanut butter
- Fish (salmon, tuna, mackerel, herring, trout, sardines)
- Sunflower, sesame, and pumpkin seeds
- Flaxseed
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