Fat is the form in which our body stores extra energy and when our body gets less energy than it needs to maintain it’s basic function it collects a large amount of energy from fats.
When someone plans to lose weight the first think that comes to his/her mind is he/she should avoid all kinds of fats.
But most of the people don’t know the fact that fat is an essential nutrients just like other major nutrients carbohydrates and proteins.
Many vitamins like A, D, E and K needs the help of fat to dissolve into the bloodstream for providing nutrients.
There are certain essential fatty acids which are required for good health, good skin and brain developments and your body can’t produce those essential fatty acids and that’s why you need to consume those fat from food such as cold water fish(Salmon, Herring, Mackerel), Hemp, Flax, Walnuts, Almonds, Olive oil, Whole grain foods, Eggs.
Fat can provide you both negative and positive health benefits depending on the types fat you consume. Means if you consume bad fats then you have to deal with negative effects of fats. If you consume good fats you will be blessed with the positive effects of fat.
Types of Bad Fats that You should avoid:
There are two types of bad fats- Saturated fats and trans fat. Regular and Higher intake of both saturated fats and trans fat can increase your cholesterol levels and that means you may have to suffer from heart diseases, heart stroke and many other diseases like type-2 diabetes and cardiovascular disease.
Trans fat should be avoided as much as you can because it’s not only increase LDL levels(bad cholesterol) also decreases HDL levels(good cholesterol).
Although saturated fats fall in the bad categories but there is no clear evidence that saturated fat have direct link in increasing LDL levels means.
Sources of Saturated fats: Mainly founds in animal based foods like fatty cuts of lamb, beaf, red meat and also founds in popular dairy products like whole milk, cheese, ice cream, butter and some tropical oils such as- coconut oil, Palm oil, cocoa butter.
Research found that most of the people are consuming saturated fat by Pizza and Cheese.
Sources of Trans fats: Margarine, Doughnuts, Peanut Butter, Cakes, cheese, vegetable shortening.
Important Note: New studies shows saturated fats are not harmful as it thought in the past and it can also provide many health benefits. But trans fat are harmful for health and must be avoided always.
Types of Good Fats you should not avoid:
Now comes to the good fats known as Mono-unsaturated fats and Poly-unsaturated fats both are proven as healthy fats and may help you in decreasing bad cholesterol LDL along with increasing good cholesterol HDL so that’s mean both of these fat intake can lower your heart diseases risk.
Sources of Mono and Poly-Unsaturated Fats: Almonds, Avocados, Salmon, Fish, Cashews, Olive oil, Fish oil, Safflower oil, Corn oil.
Important Note: Although Mono and Poly-Unsaturated fats are good for your health, you should not intake too much of this fat because taking too much calories from any nutrients can cause you weight gain.
Few More Words Before Finishing: So you should avoid only the bad fats but not the good fats that are essential for your health and can bless you with many health benefits.