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Monounsaturated, Fatty Acids, Saturated Fats, Good and Bad?
Bad Fats
Too much fat in the diet leads to weight gain and the risk of serious
health problems. It is associated with an increased risk of heart
disease and some cancers. This very real fact however is not the
complete picture. The bottom line is that you do need some fat in your
diet to be healthy.
Good Fats
Essential fatty acids (Omega 3 and 6) have to come
from your diet as they cannot be made in the body. These acids are
recognized to help reduce blood cholesterol levels. Some vitamins (A,
D, E and K) are strictly fat soluble and cannot be delivered to the
body via any other means. The answer is to know which fats to chose for your diet and know
how much to consume.
REMEMBER whatever type of fat 1gram = 9kcals.
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Saturated Fats
The bad fat should be strictly limited. Saturated fats are the
major component of storage fat - the fat around your bottom, thighs
and stomach.
Cut back on: Butter, Processed meat products - sausages, pork
pies, Biscuits, Cakes, Cream, Full-fat cheese, Whole milk, Burgers and
fries, Crisps
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Unsaturated Fats
Unsaturated fats have many health benefits, and can be split into
two categories - monounsaturated fats and polyunsaturated fats:
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Monounsaturated Fats
These fats can help to lower total blood cholesterol and can help
to prevent certain cancers and heart disease.
Rich sources of monounsaturated fatty acids include olive oil,
rapeseed oil, nuts and peanut butter (use sugar and salt-free brands).
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Polyunsaturated Fats
Split into two groups, Omega6 and Omega3, these fats are essential
to the formation of cells and normal functioning of the nervous
system.
Rich sources are oil-rich fish - such as salmon, tuna, sardines
and mackerel.
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How Many Grams Should I Have A Day?
The Weight Loss Resources nutritional profile recommends that 30% of your daily calorie
quota should come from fats. To calculate how many grams this is per
day, use this formula:
Grams fat/day = [Your daily calorie quota x 30%] ÷ 9
Further Information
H.E.A.R.T. - The Cholesterol Charity
HEART UK supports all those at risk of inherited high cholesterol
and cardiovascular disease.
www.heartuk.org.uk |
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