Whenever one hears the word fat, one cannot think of anything
other than obesity, health problems, high cholesterol and so on. From
this point of view, solving all weight related problems seems easy; just
eliminate all the fat from your diet and you will never be overweight
again. But is it truly that simple? Fat is important to the human body;
without it, skin and hair become fragile and brittle, colon problems
develop and overall health can be seriously affected. The problem is not
the fat itself, it is the type of fat in your diet.
How much fat is allowed?
To start with the most important matter, let's think about how much fat is necessary to function properly, but without gaining extra pounds. According to official dietary guidelines, around 20% to 35% of all calories eaten in a day by an adult should come from fat. When you are trying to lose weight, you can reduce this percentage to around 10%, but you should never eliminate it completely.
Bad fats and good fats
Getting lipids in your diet to maintain healthy depends on what kind of fat you are eating. On one hand, animal fat is the worst kind, as it is the kind that accumulates in the body, blocks arteries and causes cardiovascular diseases. On the other hand, omega-3 fatty acids, and monounsaturated fat are known to be good fats that create good cholesterol, contribute to overall health, and do not lead to accumulations of fat in the body and the arteries.
Omega-3 fatty acids
You can take your good fats from fish. Being a delicious and lean meat, fish is recommended to be eaten at least three times per week. It is known that these omega-3 fatty acids fish is rich in are also responsible for great mental health, so it is important to have them in your diet.
Monounsaturated fat sources
Besides the good fats you can take from fish, there are also other sources of good lipids. Monounsaturated fat is another type of fat that increases only the good cholesterol and helps you maintain healthy and in shape.
Great sources of monounsaturated fat are avocados, all types of nuts, such as peanuts, almonds, and cashews. Cooking oil obtained from olives, sunflowers, peanuts, or sesame seeds is ideal for dressing salads, as it represents a great source of vitamin E and healthy fat.
As long as you maintain the rule of adding only good fats to your diet, you will be healthy and happy.
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How much fat is allowed?
To start with the most important matter, let's think about how much fat is necessary to function properly, but without gaining extra pounds. According to official dietary guidelines, around 20% to 35% of all calories eaten in a day by an adult should come from fat. When you are trying to lose weight, you can reduce this percentage to around 10%, but you should never eliminate it completely.
Bad fats and good fats
Getting lipids in your diet to maintain healthy depends on what kind of fat you are eating. On one hand, animal fat is the worst kind, as it is the kind that accumulates in the body, blocks arteries and causes cardiovascular diseases. On the other hand, omega-3 fatty acids, and monounsaturated fat are known to be good fats that create good cholesterol, contribute to overall health, and do not lead to accumulations of fat in the body and the arteries.
Omega-3 fatty acids
You can take your good fats from fish. Being a delicious and lean meat, fish is recommended to be eaten at least three times per week. It is known that these omega-3 fatty acids fish is rich in are also responsible for great mental health, so it is important to have them in your diet.
Monounsaturated fat sources
Besides the good fats you can take from fish, there are also other sources of good lipids. Monounsaturated fat is another type of fat that increases only the good cholesterol and helps you maintain healthy and in shape.
Great sources of monounsaturated fat are avocados, all types of nuts, such as peanuts, almonds, and cashews. Cooking oil obtained from olives, sunflowers, peanuts, or sesame seeds is ideal for dressing salads, as it represents a great source of vitamin E and healthy fat.
As long as you maintain the rule of adding only good fats to your diet, you will be healthy and happy.