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Fats In Your Food – The Good Fats And The Bad Fats

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  • John Vanse
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    Message 1 of 1 , Feb 29, 2008

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      Please consider this free-reprint article written by:
      John Vanse

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      Article Title: Fats In Your Food – The Good Fats And The Bad
      Author: John Vanse
      Word Count: 746
      Article URL:
      Format: 64cpl
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      Easy Publish Tool: http://www.isnare.com/html.php?aid=229540

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      We read and hear so much about the problems of fats in our
      foods these days. Its seems that some fats are bad fats and
      some are healthy fats - but what are they?

      Saturated fats:

      Saturated fats are high on the `bad fats' list in our foods.
      They are found mostly in foods we get from animals, and from
      some plants.

      Those from animals include pork, beef, veal, lamb, and poultry
      – and also foods derived from them – beef fat, lard, poultry
      fat, butter, cream, cheese and other dairy products made from
      whole milk.

      The highest levels of saturated fats from plant sources in our
      foods are found in coconut oil, palm oil and palm kernel oil and
      in cocoa butter [which is used in making chocolate].

      Why are saturated fats `bad fats'?

      Saturated fat is the main dietary cause of high blood
      cholesterol. It is recommended by heart health authorities that
      you should limit your saturated fat intake to 7–10 percent
      (preferably less) of your total calorie intake each day.

      If you have coronary heart disease or if your LDL cholesterol
      level is higher than 100 mg/dL you should consult your doctor
      about the Therapeutic Lifestyle Change (TLC) Diet. In the TLC
      diet it is recommended that no more than 25% - 35% of your daily
      calorie intake should be from fat, and that the amount of
      saturated fat in your daily diet should be less than 7% of your
      daily calorie intake.

      Trans fatty acids – also known as `trans fat':

      During food processing some fats undergo a chemical process
      called hydrogenation. This chemically changes the fats which
      limits your body's ability to regulate cholesterol when you have
      eaten these trans fats.

      This chemical change occurs mostly commonly in the manufacture
      of margarine and shortening. Trans fats are widely found then in
      foods such as vegetable shortening and some margarines and in
      the many food products which use these in their manufacture -
      foods such as crackers, candies, baked goods, cookies, snack
      foods, fried foods, salad dressings, and many processed foods.

      Trans fats are considered to be the most harmful to your health
      because there is a direct, proven relationship between diets
      high in trans fat content and LDL ("bad") cholesterol levels
      and, therefore, and increased risk of coronary heart disease – a
      leading cause of death in the US.

      If you use hydrogenated fats, and it is difficult to eliminate
      them completely from your diet, ensure they contain no more than
      two grams of saturated fat per tablespoon. The saturated fat
      content of most margarines and spreads is printed on the package
      or on the Nutrition Facts label and you should always read these
      details carefully.

      Unsaturated fats:

      There are two unsaturated fats - polyunsaturated and
      monounsaturated. These are found primarily in oils derived from

      Polyunsaturated fats are found in safflower, sesame and
      sunflower seeds, corn and soybeans, many nuts and seeds, and the
      oils made from these seeds and nuts.

      Monounsaturated fats are found in canola, olive and peanut
      oils, and in avocados.

      Both polyunsaturated and monounsaturated fats may help lower
      your blood cholesterol level when you use them in place of
      saturated fats in your diet. That is, in place of using fats
      with a high saturated fat content, such as butter, lard or
      hydrogenated shortenings.

      However, you should realize that a moderate intake of all types
      of fat is best. Just because polyunsaturated or monounsaturated
      oils — and margarines and spreads made from them — are better
      for you, you should still only include limited amounts of them
      in your diet.

      You can see from this discussion that there are "good" fats and
      "bad" ones. To put it simply, saturated fats and trans fat have
      bad effects on cholesterol levels. Polyunsaturated fats and
      monounsaturated fats, when eaten in moderation, have beneficial
      effects on your health.

      This is general information only. If you have any queries or
      concerns about the fats you are currently including in your
      diet, and the effects they may be having on your health, you
      should consult your doctor to have your cholesterol levels
      checked. If you want more detailed information about what
      specific foods should or should not be included in your diet,
      ask your doctor to recommend you to a nutrition expert.

      About The Author: John Vanse has a network of health related
      websites. These sites, and more information about cholesterol,
      can be accessed through the key site in this network at:

      Please use the HTML version of this article at:
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