At one time, all types of fats were said to be dangerous to your health. It was believed that they all
contributed to different diseases, including heart disease, diabetes, and even cancer. With years of
research, it is now known that some fats are, in fact, crucial to your overall health and can actually
reduce the risks for some diseases. However, how can you tell the good fats from the bad fats?
The Good Fats
Monounsaturated fats, which can be found in peanuts, avocados, and canola oil, are considered to
be good fats. They help lower LDL cholesterol, which is considered to be bad for your health, while
maintaining healthy levels of HDL cholesterol, which is considered to be good for your health. These
fats help keep your arteries cleared.
Polyunsaturated fats, which are commonly found in such foods as cold-water fish, walnuts, and
flaxseeds, are also considered to be good fats. For those that have Omega-3 fatty acids in their diets, the
chances for diabetes and heart disease are lessened. Omega-3 fatty acids may also help with treating or
preventing asthma, depression, arthritis, and colitis.
The Bad Fats
Saturated fats, which can be mostly found in animal products like meats, eggs, and dairy, raise the total
cholesterol level. They also increase the LDL cholesterol level.
However, it is the manmade trans fats that are the most dangerous because they can clog arteries, affect
your nervous system, and make you gain weight. Trans fats are most commonly found in processed
foods as a result of hydrogenation, which is used to help prolong shelf life.
How to Lose Weight: Tips for Reducing or Eliminating Bad Fats
The key to losing weight is to develop a diet plan that encourages healthy eating and regular exercise.
When avoiding saturated and trans fats on a diet plan, it is important that you learn ways to substitute
them in your diet or eliminate them altogether. Here are just a few simple examples for losing weight
using healthy eating:
Use olive oil or canola oil instead of butter, shortening, or lard
Remove processed foods from your diet plan, which will also save you money
Switch from whole milk to skim milk
Eat fatty red meats less often
Remove the fat from pork or the skin from chicken when eating
Avoid deep-fried foods and breaded meats
No matter what you are eating, you have to remember to eat moderate amounts. Even if you are eating
healthy, eating too much can still result in weight gain. By eating smaller, frequent meals, you will feel
more full throughout the day and potentially avoid binging.
Along with healthy eating, it is also important that you partake in physical activities. By finding
physical weight loss solutions that you enjoy doing, you will be able to keep fit while losing and
maintaining your ideal weight.
While fats are needed to regulate your body and promote your overall well-being, knowing the
differences between good and bad fats and how to use them in your diet plan will help you achieve
your weight loss goals.
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