A big misconception is that all fat is bad, which causes people to cut necessary fats from their diets and lose health benefits.
Nearly 60 percent of your brain consists of fat, so it’s important to monitor your fat intake because of the benefits fat has on the body. Fat can restore vital levels of brain development and function, increasing mood while improving life satisfaction.
Instead of cutting all fats from your diet, learn the types of fat you should include.
Good
Monounsaturated fats: avocados, olives, nuts
Polyunsaturated fats: walnuts, sunflower seeds, salmon
Bad
Trans fats: commercially baked goods (muffins), packaged snack foods (microwave popcorn), fried foods (french fries)
Moderate
Saturated fats: red meats, whole milk, cheese
The intake of good fats, such as monounsaturated and polyunsaturated fats, can improve blood cholesterol levels, reduce your risk of heart disease, and provide additional health benefits to insulin levels and blood sugar. Omega-3 fats, including fish, nuts, and seeds are additional good fats that contribute benefits for your brain and mood.
While trans fat, a recognizable bad fat, occurs naturally in certain meat and dairy products, consumers should be aware of the harmful effects of artificial trans fat. Artificial trans fat is the modification of normal fats through hydrogenation. This modification process increases shelf life.
Artificial trans fat is unhealthy in any amount, and it can increase your risk of having heart disease, a stroke, and diabetes. The United States Department of Agriculture recommends limiting trans fat to less than 2 grams per day. You can limit your trans fat intake by checking your food’s ingredients, reducing fried food, avoiding fast food, and talking to your server when you eat out.
Saturated fat is regarded as an “in-between” fat among nutrition experts due to varying studies showing positive and negative health attributes. When choosing saturated fats, make healthier selections by avoiding processed meats, packaged meals, and takeout food. Instead, choose “organic” and “grass-fed” red meat. You can also roast, grill, or slow cook meat and poultry instead of frying it.
Instead of eliminating all fats from your diet, choose the good fats over the bad ones as you plan meals.
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