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The Truth About Fats: The Good vs. The Bad–Issue 03
Village Green Nutrition Team on
Fat often gets a bad reputation, but not all fats are created equal. As research continues to evolve, it's clear that some fats can support your health, while others can be harmful. Understanding the difference is key to making healthier choices.
The Good Fats: Nourishing Your Body
"Good fats" primarily refer to unsaturated fats—fats that contain double bonds in their fatty acid chains. These fats are usually liquid at room temperature and can offer a wealth of health benefits. They’ve been linked to improved heart health, better brain function, balanced cholesterol levels, and reduced inflammation.
Incorporate these good fats into your diet:
- Olive oil: A staple in the Mediterranean diet, known for its heart-protective properties.
- Avocados: Packed with healthy monounsaturated fats, fiber, and essential nutrients.
- Walnuts: A great source of omega-3 fatty acids, which support brain health.
- Oily fish: Salmon, mackerel, and sardines are rich in omega-3s, vital for heart health.
- Pumpkin seeds: Full of antioxidants and healthy fats.
- Sunflower seeds: Provide a good dose of vitamin E and healthy fats.
- Whole eggs: Despite past misconceptions, eggs are a powerhouse of nutrients and healthy fats.
The Bad Fats: What to Avoid
On the flip side, "bad fats" are typically saturated and trans fats—fats without double bonds in their fatty acid chains. These fats are often found in processed and animal-based products. They have been shown to raise levels of LDL (bad) cholesterol, increase inflammation, and heighten the risk of heart disease and stroke. These fats also tend to accumulate as visceral fat, particularly around the belly, which is a significant risk factor for heart disease.
Limit or avoid these bad fats:
- Fatty cuts of domesticated meats like beef and pork: Often high in saturated fats.
- Fried foods: Usually cooked in unhealthy oils that can raise bad cholesterol levels.
- Shortening and margarine: Contain trans fats that are particularly harmful.
- Lard: High in saturated fats, contributing to heart disease risk.
- Palm oils: Frequently used in processed foods, and high in saturated fats.
- Commercially baked goods: Cakes, pastries, and other treats often contain trans fats and are loaded with sugar.
Pro Tip: Keep an eye out for hidden sugars too! They're masters of disguise, often converting to fat when your liver's overwhelmed.
Choosing the right fats is essential for maintaining overall health. By prioritizing unsaturated fats and reducing intake of saturated and trans fats, you can protect your heart, support brain function, and maintain a healthy weight. Remember, it's not just about avoiding "bad" fats—it's also about embracing the "good" ones that nourish your body from the inside out.
Other articles in this issue–Issue 03: The Impact of Diet on Brain Health
🧠 Article: Feed Your Brain: Dietary Essentials for Optimal Brain Health
🧠 Recipe: Grilled Salmon with Strawberry Ginger Salsa
🧠 Recipe: Grilled Salmon with Strawberry Ginger Salsa
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