Scribd Logo
Upload

Welcome to Scribd!

  • 11 views

    Fat Is Not A Four

    Uploaded by

    Ken Zi
    Fats are an important part of nutrition and some fats like olive and canola oils provide health benefits such as lowering cholesterol and reducing risk of diabetes. Omega-3 fatty acids found in canola, walnut, and flaxseed oils also offer benefits like reducing arthritis pain and improving heart health. While saturated fats were once thought to be unhealthy, more research is needed. Trans fats are the worst type and increase risk of heart disease so should be avoided. Some spreads contain sterols and stanols that can lower cholesterol absorption and are considered heart healthy options.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Fat Is Not A Four

    Uploaded by

    Ken Zi
    11 views2 pages
    Fats are an important part of nutrition and some fats like olive and canola oils provide health benefits such as lowering cholesterol and reducing risk of diabetes. Omega-3 fatty acids found in canola, walnut, and flaxseed oils also offer benefits like reducing arthritis pain and improving heart health. While saturated fats were once thought to be unhealthy, more research is needed. Trans fats are the worst type and increase risk of heart disease so should be avoided. Some spreads contain sterols and stanols that can lower cholesterol absorption and are considered heart healthy options.

    Original Title

    Fat is not a four

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Fats are an important part of nutrition and some fats like olive and canola oils provide health benefits such as lowering cholesterol and reducing risk of diabetes. Omega-3 fatty acids found in canola, walnut, and flaxseed oils also offer benefits like reducing arthritis pain and improving heart health. While saturated fats were once thought to be unhealthy, more research is needed. Trans fats are the worst type and increase risk of heart disease so should be avoided. Some spreads contain sterols and stanols that can lower cholesterol absorption and are considered heart healthy options.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    11 views2 pages

    Fat Is Not A Four

    Uploaded by

    Ken Zi
    Fats are an important part of nutrition and some fats like olive and canola oils provide health benefits such as lowering cholesterol and reducing risk of diabetes. Omega-3 fatty acids found in canola, walnut, and flaxseed oils also offer benefits like reducing arthritis pain and improving heart health. While saturated fats were once thought to be unhealthy, more research is needed. Trans fats are the worst type and increase risk of heart disease so should be avoided. Some spreads contain sterols and stanols that can lower cholesterol absorption and are considered heart healthy options.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Fat is not a four-letter word!

    Learn to choose the right


    fats to add flavor and boost your health.
    Along with protein and carbs, fats are an important component of a
    good nutrition program. They contain more than twice the number of
    calories per gram as carbohydrates and proteins, so a small amount
    of fat contributes a large amount of calories. However, fats can
    certainly add flavor to food — and you need some healthy fat in your
    diet to maintain good health, a healthy weight, and normal
    physiological functions.

    Some healthy oils, such as olive and canola oils, are terrific sources of
    monounsaturated fats, which have been shown to lower cholesterol
    levels, reduce high blood pressure, and lower the risk for type 2
    diabetes. These oils are also rich in vitamin E, an antioxidant that
    helps keep your skin beautiful and may help protect your eyesight.

    Canola oil, as well as walnut and flaxseed oils, provides omega-3 fatty
    acids, a type of fat that is known to reduce arthritis pain, decrease
    triglycerides, and improve cholesterol levels. Omega-3s can also
    help reduce the frequency and severity of migraine headaches,
    help protect skin from sun damage, and slow memory decline.

    Saturated fats are found in few vegetable oils (palm oil and palm
    kernel oil are two you’ll see listed in packaged foods), but they are
    found in many spreads and condiments, including butter, lard, cream
    cheese, shortening, and cream- or cheese-based salad dressings, as
    well as the skin on poultry, and in certain cuts of meat. While
    saturated fats have been thought in the past to contribute to heart
    disease, as well as inflammation that can make other conditions
    worse, recent information has made this issue less clear cut. So,
    although the jury is still out on whether saturated fats are really as bad
    as they were previously made out to be, it’s important to not go “butter
    crazy” and still practice moderation until more research is done.
    Trans fats are far and away the worst type of fat. Although meats and
    dairy products contain trace amounts of naturally-occurring trans fat,
    the large majority of trans fats in the US diet are man-made. These
    man-made trans fats are produced by adding hydrogen to vegetable
    oils and used in some baked goods and deep-fryer oils to extend shelf
    life. Trans fats raise your bad (LDL) cholesterol and lower your good
    (HDL) cholesterol, so they increase your risk of heart disease even
    more than saturated fats. They also raise your risk of type 2 diabetes
    and increase inflammation, which can worsen arthritis pain. Stick
    margarine typically contains trans fats and should therefore be
    avoided. However, many brands of soft tub margarine are now trans-
    fat free. To identify healthy spreads, make sure the label specifies 0 g
    trans fat and the ingredients panel does not list any hydrogenated oils.

    Other spreads include sterol and stanol spreads. Sterols and stanols
    are natural substances found in small amounts in the cell membranes
    of certain plants. Sterols and stanols have a structure similar to
    cholesterol. These compounds compete with cholesterol for access to
    receptors in the digestive tract, effectively blocking the absorption of
    dietary cholesterol and ultimately leading to lower blood
    cholesterol levels. Because you can’t get therapeutic doses from
    food alone, manufacturers have added concentrated amounts of
    sterols and stanols to certain heart-healthy spreads that taste and
    cook just like margarine. These spreads should be used only by
    people with cholesterol problems, who should consume no more than
    the recommended amount: two to three tablespoons per day. I
    suggest trying the light versions of these spreads to save calories.

    You might also like