7 Facts of Fats

So often, we hear bad things about fats. Every one who wants to lose weight think about fats from the start. You would see fats as “the enemy”.

Excess fats need to be eliminated before you can lose weight. But to lose weight effectively, it is not just about getting rid of the fats. You need to understand what, in the first place, are fats doing in your body. You need to understand what types of fats are healthy, how much fats you need.

Here are 7 facts of fats that you need to know:

#1 – Plant based fats are generally healthier fats

There are many benefits that have been found to be associated with plant-based fats. It is believed that most of them have cancer-fighting abilities. Examples include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, avocados, and coconuts

#2 – Fats are a necessary part of your diet

You should not eliminate fat completely from your diet. There are important functions in your body that rely on fatty-acids and fat tissues. What you do need to do is to control the intake and control the type of fats you take.

#3 – Saturated fats are generally unhealthy fats

Saturated fats increase the level of low-density lipoprotein (LDL or "bad") cholesterol. Saturated fats are mostly found in red meats and whole milk diary products.

#4 – Nuts are healthy

Yes, nuts have very high fat content. However, these are the “healthy” fats and should be taken. Again, excessive intake is never good, no matter what foods you take. Nuts also have Vitamin E, zinc and are a good source of fibre.

#5 – Fish Fat is essential to your well being

Many people are not aware that the much touted “omega-3” is nothing more than the fatty acids found in fish. This is one of the very few food that have many benefits.

#6 – Low Fat diets are not essential for you to lose weight

It is quite ironic. But low fat diets are usually over loaded with sugars and other refined carbohydrates. They may actually lead to higher calorie in-take and defeat the purpose of dieting in the first place. Fat is filling and help to control your food intake.

#7 – Trans-fat is not inert

Of all the fats, trans fat is likely the most horrendous of them all. It is actually normal fats deformed and twisted by a process known as hydrogenation. If you do not have enough healthy fat intake, your body will resort to using the trans fat that it finds. That could lead to some really bad problems like cancer and heart disease.

What are unhealthy fat?

Many people think that all fats are unhealthy. You might believe that to be healthy, you need to lose fats. That is really not completely true. Fats are a category of food that we need for the proper functioning of our bodies.

The truth is, there are good, healthy fats and there are unhealthy fats. Please do not misunderstand, too much fat is not good for you. It does not matter what kind, whether it is healthy or unhealthy fat that you are taking – too much is just not good.

So, what are unhealthy fats?

It is generally believed that saturated fats are unhealthy fats. This is true to some extend, but taken in moderation, there is no harm. Saturated fats are found in red meat, whole milk diary products and some tropical vegetable oils, for example, coconut oil.

Saturated fats are considered unhealthy because they raise the level of low-density lipoprotein (LDL or "bad") cholesterol. When your LDL cholesterol is increase, your risk of coronary heart disease (CHD) will also increase. It is also believed that saturated fats lower the levels of HDL, which are the “good” cholesterol.

Up until recently, trans fats or hydrogenated fats, have been considered harmless. We now know differently. Where do trans fats come from? When you heat liquid vegetable oils and there is hydrogen present, a process called hydrogenation takes place and trans fat is created.

Why is trans fat considered unhealthy fat? It has been found that trans fat raises low-density lipoprotein (LDL or "bad") cholesterol and this increases your risk of coronary heart disease (CHD).

You will most likely find trans fat in vegetable shortenings, some brands of margarines, and other processed foods that are made with partially hydrogenated vegetable oils. For example, crackers, candies, cookies, snack foods, fried foods, baked goods contain trans fat.

You must be wondering why manufacturers use hydrogenated oils when they know it is unhealthy. The truth is, by partially hydrogenating the vegetable oils, it makes them last longer on the shelf before spoiling. This increases shelf life of the product, but it certainly does not improve your health.

The above are the two main types of unhealthy fats. A sensible diet, a good exercise regime (like brisk walking) and an awareness of harmful foods will go a long way towards creating a healthier lifestyle for you.