{"id":274,"date":"2014-03-28T08:00:07","date_gmt":"2014-03-28T13:00:07","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=274"},"modified":"2015-07-17T12:47:51","modified_gmt":"2015-07-17T17:47:51","slug":"whats-deal-fats","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/whats-deal-fats","title":{"rendered":"What\u2019s The Deal With Fats?"},"content":{"rendered":"

\"What<\/a>
\nThe days of the \u2018No-Fat Nineties\u2019 are far behind us, and yet the fat debate still seems to be two sided: good fats vs. bad fats. No matter what side you\u2019re on, fats deliver Essential Fatty Acids (EFAs) to your diet that your body can\u2019t normally produce on its own. And they\u2019re important too\u2014EFAs aid in brain development, skin health, eye sight, weight control, and more. Here\u2019s the skinny on what you should eat, what you should avoid, and the best sources of the truly good stuff.<\/p>\n

WHAT\u2019S GOOD<\/strong><\/h2>\n

Monounsaturated fats<\/b>\u2014known as MUFAs to diet connoisseurs\u2014are plant-based fats that, when eaten in moderation, can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They happen to be found in some of the most delicious foods like avocados, olives, nuts and seeds, and even dark chocolate, so there\u2019s no excuse NOT to fill up on this good fat. Monounsaturated fats are usually good sources of vitamin E, which studies show can do everything from prevent cancer, keep Alzheimer\u2019s at bay, and even help fight aging.\u00a0 But know this: all <\/i>fats contain nine calories per gram, even the good ones, so try not to pour with a heavy hand if you\u2019re watching your weight.<\/p>\n

\"Nuts,<\/a><\/p>\n

Polyunsaturated fats<\/b> harbor the same health benefits as the chemically-similar MUFAs. But they also include omega-6 and omega-3, both essential for brain function, normal development, reduced risk of blood clots and lower levels of fat in the blood that your body doesn\u2019t produce on its own. You\u2019ll find plenty of polyunsaturated fats in fatty fish like salmon, mackerel, and trout, walnuts and sunflowers, and certain vegetable oils like soybean, corn, and safflower.<\/p>\n

\"Nuts,<\/a><\/p>\n

Monounsaturated and polyunsaturated fats should make up most of your daily fat intake which, according to the American Heart Association, should amount to 25-35% of your daily calories.\"25-35%<\/a><\/p>\n

WHAT\u2019S BAD<\/strong><\/h2>\n

Saturated fats<\/b> on their own raise the level of cholesterol in your blood, which increase your risk of heart disease and stroke. It\u2019s no surprise that many foods that contain saturated fats are also <\/i>high in cholesterol, so you might be giving your heart health the one-two punch without even knowing it. You\u2019ll find it in meat, butter, ice cream, or any other source of animal fats, or in highly saturated vegetable fats like coconut oil, palm kernel oil, and cocoa butter. How can you tell if you\u2019re dealing with a saturated fat? They\u2019re usually solid at room temperature. Here\u2019s the hard truth: while meats and dairy contain saturated fats, they still bring important nutrients to your daily diet, so try to keep saturated fat less than 7% of your total fat intake.\"Keep<\/p>\n

Trans fats<\/b> don\u2019t only hurt your heart\u2014besides clogging your arteries, they\u2019ve also been linked to certain cancers, and not to mention one of the biggest culprits of the obesity problem. In fact, researchers from Harvard School of Public Health believe eliminating trans fats from the American diet could prevent 250,000 heart attacks every year. Sure, you\u2019ll find trace amounts in meats and full-fat dairy, but almost all the trans fats we consume come from hydrogenated or partially hydrogenated oils that were solidified to extend their shelf life. Prime suspects include fast food, packaged foods like microwave popcorn, margarine, cookies and crackers, and even granola bars. Avoiding them all together is nearly impossible, so do your best to avoid packaged foods as much as possible and swap your tub margarine for olive or canola oil.<\/p>\n

\"250,000<\/a><\/p>\n

OIL FOR OIL<\/strong><\/h2>\n

Clean up your cooking with these five healthy fat alternatives<\/h3>\n

INSTEAD OF:<\/strong> VEGETABLE OIL<\/p>\n

EAT:<\/strong> OLIVE OIL<\/p>\n

Make like the Mediterraneans do and start cooking with olive oil, the quintessential MUFA and the easiest way to up your intake of the good fats that promote anti-aging and good heart health. Olive oil is also full of healthy antioxidants and anti-inflammatory polyphenols. Its smoke point tops out at 400 degrees, making it great for saut\u00e9ing, salad dressings, dips, and sauces. Beware: light and air can affect the taste and possibly health-promoting nutrients of olive oil, so be sure to store it in a dark, room-temperature cupboard or the refrigerator.\"Olive<\/p>\n

INSTEAD OF:<\/strong> SALAD DRESSING<\/p>\n

EAT:<\/strong> WALNUT OIL<\/p>\n

Rich in omega-3 fatty acids, this nutty oil is perfect for livening up homemade salad dressings and adding a rich finishing touch to cooked veggies. Walnut oil also harbors a healthy amount of omega-9 (important for artery health) and omega-6 fatty acids\u2014just be sure not to use it at too high a temperature.<\/p>\n

INSTEAD OF:<\/strong> BUTTER OR MARGARINE<\/p>\n

EAT:<\/strong> COCONUT OIL<\/p>\n

Coconut oil is made up of approximately 90% saturated fat, but research suggests it\u2019s actually metabolized in the body like unsaturated oil, most likely because it comes from a plant and not an animal. It\u2019s a good substitute for butter especially in vegan diets due to its texture. It\u2019s also commonly used as a skin-softening beauty remedy.\"Instead<\/p>\n

INSTEAD OF:<\/strong> PEANUT OIL<\/p>\n

EAT:<\/strong> GRAPESEED OIL<\/p>\n

Grapeseed oil can withstand temperatures up to 485 degrees, making it a great choice for grilling, frying, and baking. It has a light, neutral flavor, so it won\u2019t overwhelm even the most delicate of dishes, and it\u2019s chock full of antioxidant-rich vitamin E\u2014which most of us don\u2019t get enough of in our daily diet.\"Grapeseed<\/p>\n

 <\/p>\n

INSTEAD OF:<\/strong> PROCESSED ASIAN FLAVORING<\/p>\n

EAT:<\/strong> TOASTED SESAME OIL<\/p>\n

High on polyunsaturated fat, a little goes a long way thanks to sesame oil\u2019s strong taste. Skip the takeout menu and use this healthy oil in Asian-style cooking, such as stir frying or seasoning sauces.<\/p>\n

\"What<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

The days of the \u2018No-Fat Nineties\u2019 are far behind us, and yet the fat debate still seems to be two sided: good fats vs. bad fats. No matter what side you\u2019re on, fats deliver Essential Fatty Acids (EFAs) to your diet that your body can\u2019t normally produce on its own. And they\u2019re important too\u2014EFAs aid […]<\/p>\n","protected":false},"author":4,"featured_media":305,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6],"tags":[],"yoast_head":"\r\nWhat's The Deal With Fats | A Guide To Understand Fats<\/title>\r\n<meta name=\"description\" content=\"Learn the difference between good fats vs. bad fats. 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