Fat within our diet is key for our overall health and well-being. fat provides our bodies with energy, assists cell function, aids the absorption of nutrients, and generates hormones. Fats also support keeping our body warm and shield our organs.
The healthy fats we are referring to are unsaturated fats, which are commonly knowns as 'good' or 'healthy' fats. Where we find these fats are generally within plants. For example;
Avocados
Nuts
Seeds
Vegetable Oils (at room temperature)
Unsaturated fats are also found in oily fish.
Unsaturated fats are regarded in having anti-inflammatory properties and are in fact beneficial for our heart health as well as our overall health. By adding the healthy high-fat foods to our diet within moderation helps decrease our risk of heart disease.
Nuts are known as one of the original superfoods, they are high in healthy fats, dietary fibre, and protein, they have anti-inflammatory and antioxidants properties which support us against cell damage.
Seeds are full of nutrients, healthy fats, saturated and omega-3, dietary fibre, protein, magnesium, potassium, thiamine (B1), Vitamin E and zinc.
The consumption of seeds is seen to lower cholesterol levels, blood pressure and reduce the risk of some cancers.
Avocados are a fruit which unlike other fruit are not formed of mostly carbohydrates, they are in fact packed with health fats, 80% of an avocado calories is fat most of which are monounsaturated fats. Avocados also contain dietary fibre, folate, potassium, magnesium and vitamin C, E and K.
Olives/Olive Oil - has been used for thousands of years in the Mediterranean areas, the health benefits report lowering the risk of developing heart disease and neurodegenerative disorders i.e. Alzheimer's.
Olive oil has the highest percentage of monounsaturated fats of all plant oils, which supports lowering our LDL (Low-density lipoprotein) (Bad Cholesterol) and supports our HDL (Good Cholesterol) and supports lowering our blood pressure.
Fatty fish are a great source of protein and some are also an amazing source of omega-3 fatty acids which support our hearts health.
Fatty fish are also recognised to improve cognitive function and reduce the chance of type 2 diabetes.
Dark Chocolate (Cocoa 70% up) is a great treat, which is high-fat (64%0 and can be beneficial to our health within moderation. The remaining is mainly carbohydrates with a small amount being protein. Dark Chocolate is full of antioxidants, that support the reduction of free radicals (reactive and unstable molecules) causing cell damage throughout the body. It also lowers blood pressure, improved cholesterol and reduces our risk of heart disease.
Eggs (Whole) contain both saturated (1/3) and unsaturated fats (2/3) they also provide us with antioxidants, choline, Vitamin D, A, E and B12, iron, lutein, folate and riboflavin. They are a great source of protein.
How can we enjoy these foods within our diet;
Avocado on toast with poached eggs sprinkled with pumpkin seeds.
Nuts and seeds served with fruit and yogurt.
Seeds added to salads, porridge, pancakes and muffins.
Olive oil drizzled on salads, vegetables or meat
There are three fats;
Unsaturated
Saturated
Trans Fat
Unsaturated fats is broken into two categories;
Polyunsaturated
Monounsaturated
Monounsaturated fats oil tends to be liquid at room temperature but can turn solid when cold. They help reduce LDL levels within the blood, they also provide nutrients to develop and maintain our bodies cells.
Polyunsaturated fats oil tends to be liquid at room temperature but can turn solid when cold. They help reduce LDL levels within the blood, they also provide nutrients to develop and maintain our bodies cells.
Saturated fats are found in Animal-based foods i.e.;
Meat
Poultry
Dairy Products
Eggs
Palm Oils
Coconut Oil
Saturated fat is solid at room temperature, Saturated fats are known to cause plaque build up within our arteries, promote inflammation and increase our cholesterol levels, saturated fats can increase the risk of heart disease and strokes, we shouldn't eat more that 5% of our daily calories from saturated fats.
Trans fats are the worst type of fat for our health as they increase our LDL and decrease our HDL and should be avoided at all costs.
The FDA (Food & Drug Administration) removed Trans Fats from the 'Generally Recognised as Safe' (GRAs) list in 2015.
A small amount of 'Healthy' (Unsaturated) Fat is good for you. Too much 'Bad' (Saturated/Trans) Fat within our diet can increase our risk to develop heart and circulatory disease, cognitive decline, neurodegenerative disorders, type 2 diabetes and cancers.
We can all eat less bad fat replacing them with healthy fats to support our whole health and well-being.
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