We all know that fats are essential for our health. But not all fats are created equal. There are good and bad fats, and it’s important to tell the difference. Here’s a quick guide to help you make sure you’re getting the good fats and avoiding the bad ones.
What are bad fats and what do they cause?
Saturated fats are considered bad fats because they can raise your cholesterol levels. There are two types of cholesterol: LDL and HDL. LDL is the “bad” cholesterol that can build up in the walls of your arteries and form plaque. This plaque can narrow your arteries and make it difficult for blood to flow. HDL, on the other hand, is the “good” cholesterol because it helps remove LDL from your arteries.
Trans fats are another type of bad fat that can raise your LDL levels and lower your HDL levels. Trans fats are often found in processed foods, such as cookies, deli meats and potato chips. They can also be found in some margarines and oils. Excess consumption of bad fats can lead to heart disease, obesity, strokes and other health problems. These risk factors can be triggered in the event of overconsumption, a latest study supports the myth about the dangerousness of saturated fats.
“Bad” fats are not always dangerous.
For many years, dietary fat has been blamed as the main cause of cardiovascular disease and obesity. However, more recent research has cast doubt on this link. While it’s true that some types of fat can be harmful to our health, not all fats are created equal. In fact, some fats can have beneficial effects on our body. For example, monounsaturated fats (omega-9) have been shown to help lower cholesterol levels and improve insulin sensitivity. Likewise, polyunsaturated fats (omega-3 and omega-6) have been linked to a reduced risk of stroke. These results suggest that we need to be more nuanced in our approach to dietary fat. While it’s always important to limit our intake of saturated fats, we also need to incorporate healthy fats into a balanced diet.
Scientifically speaking, what causes weight gain is exceeding the recommended daily fat intake of 30%. Indeed, the distribution is summarized between 20 to 25% of monounsaturated fats “good fats”. While the remaining 5% belongs to saturated fats. As long as fat consumption is within the norm, it could in no way trigger weight gain.
Here is how to successfully prevent the risk factors in the event of excessive consumption of bad fats?
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Eat fiber-rich foods.
Most people are familiar with the benefits of fiber, including aiding digestion and preventing constipation. However, fiber can also impact cholesterol levels. Soluble fiber, in particular, has been shown to help lower LDL cholesterol, the so-called “bad” type of cholesterol. Foods high in soluble fiber include certain fruits, oats, vegetables and legumes. By including more of these foods in your diet, you can help protect against heart disease and other cardiovascular problems.
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Drink green tea.
While most people know that green tea is good for your health, few realize that it could also help protect against bad fats. A recent study found that green tea extract helps increase fat metabolism, preventing fat storage in the body. Additionally, green tea contains catechins, which have been shown to inhibit fat absorption. Therefore, regular consumption of green tea could help reduce the risk of obesity and other health problems. It is advisable to replace your usual cup of coffee with a cup of green tea.
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Stop smoking.
The study, conducted by researchers at the University of Ottawa, looked at the effects of smoking on fat metabolism. Researchers have found that smokers have higher levels of bad fats, like triglycerides and low-density lipoproteins (LDL), in their blood. Because of this, researchers have also found that smokers have lower levels of good fats, like high-density lipoproteins (HDL), in their blood. Researchers believe that quitting smoking may help normalize fat metabolism and protect the body against cardiovascular disease and other risk factors.
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physical exercise:
Studies have shown that physically active people have lower levels of LDL cholesterol, the “bad” type of cholesterol. Exercise can thus help reduce levels of triglycerides, another type of harmful fat. So if you’re looking for another reason to move, remember that exercise can help keep your blood vessels clear and your heart healthy.
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Build your plate of mono- and polyunsaturated fats.
Remember to include the good fats on your plate to balance your meal and ensure you get enough essential nutrients.
To be sure to obtain the right balance in terms of fats, compose your plate by favoring mono- and polyunsaturated fats (between 20 and 25%). These healthy fats are found in olive oil, nuts, avocados, shellfish, salmon and many more. Eventually, you may give up on your cravings and slowly start eating a healthy, nutritious diet.