On good fats versus bad fats:
[quote][url=http://www.hsph.harvard.edu/nutritionsource/fats.html]Unfortunately, this simple message is now largely out of date. Detailed research -much of it done at Harvard - shows that the total amount of fat in the diet, whether high or low, isn’t really linked with disease. What really matters is the type of fat in the diet. New results from the large and long Women’s Health Initiative Dietary Modification Trial showed that eating a low-fat diet for 8 years did not prevent heart disease, breast cancer, or colon cancer, and didn’t do much for weight loss, either.(1-4)
What is becoming clearer and clearer is that bad fats, meaning saturated and trans fats, increase the risk for certain diseases while good fats, meaning monounsaturated and polyunsaturated fats, lower the risk. The key is to substitute good fats for bad fats.
And cholesterol in food? Although it is still important to limit the amount of cholesterol you eat, especially if you have diabetes, dietary cholesterol isn’t nearly the villain it’s been portrayed to be. Cholesterol in the bloodstream is what’s most important. High blood cholesterol levels greatly increase the risk for heart disease. But the average person makes about 75% of blood cholesterol in his or her liver, while only about 25% is absorbed from food. The biggest influence on blood cholesterol level is the mix of fats in the diet[/url].
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Bad Fats
Saturated fats are mainly animal fats. They are found in meat, seafood, whole-milk dairy products (cheese, milk, and ice cream), poultry skin, and egg yolks. Some plant foods are also high in saturated fats, including coconut and coconut oil, palm oil, and palm kernel oil.
Most of the trans fats in the American diet are found in commercially prepared baked goods, margarines, snack foods, and processed foods. Commercially prepared fried foods, like French fries and onion rings, also contain a good deal of trans fat.
Good Fats
Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. There are two main categories: polyunsaturated fats (which are found in high concentrations in sunflower, corn, and soybean oils) and monounsaturated fats (which are found in high concentrations in canola, peanut, and olive oils).
Fish, an important source of the polyunsaturated fat known as omega-3 fatty acid, has received much attention for its potential to lower heart disease risk. There is strong evidence that fish and fish oil consumption reduces the risk of heart disease deaths and so-called “sudden deaths.”
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It is a common belief that the more fat you eat, the more body fat you put on, and the more weight you gain. This belief has been bolstered by much of the nutrition advice given to people over the past decade, which has focused on lowering total fat intake while increasing carbohydrate intake. But it isn’t completely true, and the advice has been misguided. For example, while Americans have gradually decreased the proportion of calories they get from fat over the last decade, rates of obesity have increased steeply.
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Although more research is needed, a prudent recommendation for losing weight or maintaining a healthy weight is to be mindful of the amount of food you eat in relation to the amount of calories you burn in a day. Exercising regularly is especially beneficial.
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