Wellness and Healthy Tips

You must have heard about a healthy lifestyle with a low-fat diet. This does not mean you should avoid fats completely. However, we still need the body fat. Moreover, not all fats are bad. So you need to do is intelligent in choosing the right type of fat.
Most foods contain different types of fats, including saturated fat, polyunsaturated fat, no fat and no saturated fat single trans. Between this fat, there is a better than other. For see more of, the following description of the healthy fats and is not healthy.

Healthy fats
If you want to choose fats, the best option is that fats are not saturated, both unsaturated fats either single or double. These types of fat when used to replace other fats jens, can reduce the risk of heart disease by lowering total cholesterol and bad LDL cholesterol in the blood.

 Omega-3 fatty acids, one of polyunsaturated fats, are beneficial to heart health. Omega-3 is proven to reduce the risk of coronary heart disease. Moreover, these fats also works against heartbeat abnormalities as well as help lower blood pressure.

To help you choose foods, the following are the types and sources of healthy fats:

• Single unsaturated fats. Can be obtained from olive oil, peanut oil, canola oil, avocados, nuts and seeds.
•  Double unsaturated fats. Can be obtained from vegetable oils, soybeans, nuts and seeds.
•  Omega-3. Can be obtained from fish such as salmon and mackerel, flaxseed, flax oil and walnuts.

 Dangerous fats

Saturated fat and trans fat is a type of unhealthy fat. These fats can increase the risk of heart disease by increasing levels of total cholesterol and bad LDL cholesterol. Cholesterol we get from food are basically the same as fat, but cholesterol is found in animal foods. High intake of dietary cholesterol would increase cholesterol levels. But, this increase is not very influential compared with saturated fats and trans fats.

The following types of harmful fats and their sources:

• Saturated fat. There are in animal products (such as meat, poultry, seafood, eggs, dairy products, and butter) and coconut oil.
•  Trans fats. There are the hydrogenated vegetable oil, combustion products (such as crackers and cookies), and fried foods.
•  Cholesterol from food. There are in animal products (such as meat, poultry, seafood, eggs, dairy products producer, and butter)

 Limitation of daily fat intake

Based on recommendations from the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), as quoted mayo clinic site, fat intake should not exceed 35% of your total daily calories. That is, if you follow the diet of 1800 calories a day, your fat intake should not exceed 70 grams / day. You also must remember, this is it maximum. Beside that, most of these fat sources should from of single unsaturated fats and fold. According USDA and HHS, limit saturated fats should be less than 10% of total daily calories and cholesterol less than 300 milligrams a day.

Tip choosing the best fat

Limit your intake of fat in your diet but do not try to eliminate fat completely. Focus on reducing foods rich in saturated fats, trans fats and cholesterol. Should choose more foods that contain fat, no saturated fat.

You may consider the following when choosing:

• More BAUK replace butter with olive oil
• Use olive oil when making a salad but it's good to use canola oil when baking.
• Better to choose a handful of nuts as a snack than potato chips or other processed crackers.
• Better to add the avocado into your sandwich than cheese. Better to eat fish like salmon and mackerel are rich in unsaturated fats and omega-single-3, compared to meat.