The Waging War Between Good Fats And Bad Fats, Are You On The Winning Side?

By Author: Latoya Valentine
Total Articles: 7
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We have been bombarded with all the negative information about fats and how they are bad for our health, but as we know there are always two sides to a story. It is true that certain fats (mainly fast food fats) are the contributing factor to some diseases such as:

Diabetes
Heart diseases
Obesity
Dyslipidemia
Polycystic ovary syndrome
Sleep Apnea
Arthritis
Blount's diseases
Respiratory problems
Liver damage
Stroke

Did you know that fats are broken down into three main groups?

1) Saturated fats
2) Mono-unsaturated fats
3) Poly-unsaturated fats

We are going to divide them into two groups, good fats and bad fats.

Good Fats (Essential fatty acids)

Essential fatty acids are encouraged.
Essential fatty acids are required by the body to keep it functioning properly. Omega 3 and omega 6 are used by the body for brain function and skin and body repair.
Salmon, oily fish and flaxseed oil are high in omega 3 and 6.

Mono-unsaturated fats should make up most of the fats one eats
Mono-unsaturated ...
... fats lower total cholesterol and LDL cholesterol (Low-density lipoprotein, the bad cholesterol) while increasing HDL cholesterol (High-density lipoprotein, the good cholesterol).
Foods containing mono-unsaturated fats include
Nuts, avocado, canola and olive oil which are high in mono-unsaturated fats.

Poly-unsaturated fats should be used in moderation, due to them been high in calories. Poly-unsaturated fats provide essential fatty acids for healthy skin and the development of body cells. Food containing poly-unsaturated fats
Vegetable oils, oily fish.



Bad Fats (Trans-fatty acids)

Trans-fatty acids should be avoided. Trans-fatty acids already exist in small amounts in animal fats. Not only do trans-fatty acids raise LDL levels and also the total levels of cholesterol, but they also lower the levels of HDL - known to protect against coronary heart disease. Foods containing trans-fatty acids include:
French fries from fast food stores, microwave popcorn, margarine, doughnuts, cakes and biscuits

Saturated fats should be least used. These are animal fats and animal products. These generally increase total cholesterol and LDL (bad) cholesterol, hence increasing your risk of a heart attack. Foods containing saturated fats include:
Fat on meat, fat in milk, cream and yogurts are high in saturated fats.


Ways you can cut down on fats

Meat and chicken
To reduce fats on meat and chicken simply choose lean cuts and cut off the skin of the chicken. Always look for lean meat packs (lean mince and sausages). Don't eat meat every day substitute it with fish or vegetable dishes.

Milk and cream
There are many alternatives to full cream products. These are some for example; skimmed milk, butter milk, Soya milk and plan yogurts. Remember to always check the labels to make sure.

Hard, full fat cheese such as cheddar
The alternative to hard full fat cheese is soft cheese for example; cottage cheese or even medium fat types such as Brie, Camembert and Edam are better.

Cooking oils and fats
Reduce your frying of foods; many foods have their own oils. Baking, grilling, poaching, steaming all are better and healthier alternatives to frying.

Butter, margarine and low fat spread
The best is to stop using spreads but reducing would also do you good. Although most low fat margarines are made from unsaturated fats make sure to check the labels for processed additives and preservatives.

Mayonnaise and salad dressing
Home made mayonnaise and salad dressing are more healthier than the store bought products you can always add more flavor by adding herbs, lemon juice and other seasonings.

Snacks
Avoid eating unhealthy snacks such as chips, chocolates, biscuits and cakes. The better substitute would be fresh fruit and vegetables or eat a whole wheat sandwich.

Conclusion
In conclusion we dismiss the myth that all fats are bad fats; but at the same time over indulging yourself in fatty foods can still endanger your health. The key is to find a balance and moderately take in the good fats that are essential for the healthy development of the mind and body.
By Latoya Valentine
A 23 year old female with the passion to inform the masses.
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