HEALTHY FATS (Health Fitness)
HEALTHY FAT Health Fitness
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| Healthy Fat Health Fitness |
Fat is a type of nutrient, and like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins and to maintain your heart and brain health. We have been told for years that eating fat increases your waistline, raises cholesterol and causes health problems. But now we know, not all fats are created equal. "Bad" fats, such as artificial trans fats and saturated fats, can cause unhealthy things. All fats are blamed - weight gain, clogged arteries, risk of certain diseases and so on. But "good" fats like unsaturated fats and omega-3 fatty acids have the opposite effect. In fact, healthy fats can help you manage your moods, stay on top of your mental game, fight fatigue and control your weight. Health Fitness By understanding the difference between good and bad fats and including more healthy fats in your diet, you can increase how much you think and feel, your energy and it will also cut your waist. Dietary fats and cholesterol Dietary fat plays a major role in your cholesterol . Cholesterol is a lipid, which is a type of fat that is needed for proper functioning of your body. By itself, cholesterol is not bad. But when you take it too much, it can negatively affect your health. Like dietary fat, there are good and bad types of cholesterol. HDL Cholesterol is the "good" cholesterol found in your blood. LDL cholesterol is a "bad" type. Health Fitness D The key is to keep LDL levels low and HDL high, which can help prevent heart disease and stroke. In contrast, high levels of LDL cholesterol can block arteries and low HDL may be a marker of heart risk. Instead of the amount of cholesterol you eat, the biggest influence on your cholesterol level is the type of fat you consume. Therefore, instead of counting cholesterol, it is important to focus on replacing bad fat with good fat. Omega-3 fatty acids are a type of polyunsaturated fat and are especially good for your health. There are different types of omega-3s: EPA and DHA are found in fish and algae and have many health benefits, although ALA comes from plants and is a less potent form of omega-3, although the body converts ALA into EPA. DHA at a low rate. Research shows that a diet high in omega-3s may help: Preventing and reducing the symptoms of depression, ADHD and bipolar disorder. Memory loss and dementia. Reduce the risk of heart disease, stroke and cancer. Arthritis, joint pain and inflammatory skin conditions. Support a healthy pregnancy. Fat fights fatigue, speeds up your memory and balances your mood. Since fat is an important part of a healthy diet without consuming a low fat diet, it is important to focus on eating more beneficial “good” fat and limiting harmful “bad” fat. Healthy or "good" fat Monounsaturated fats and polyunsaturated fats are called "good fats" because they are good for your heart, your cholesterol and your overall health. These fats may help: Disease reduces the risk of heart disease and stroke. HD lowers bad HDL cholesterol levels, while good HDL increases. Ab Stop abnormal heart rhythms. Low triglycerides to fight heart disease and inflammation. Low blood pressure. At prevention of atherosclerosis (hardening and narrowing of the arteries). Including more of these healthy fats in your diet can help you feel more satisfied after a meal, reduce appetite and promote weight loss.
Monounsaturated Fat - Good Resources: Health Fitness Olive, canola, peanut and sesame oil Avocados Olive Nuts (Almonds, Peanuts, Macadamia, Hazelnuts, Pecans, Cashews) Peanut butter Polyunsaturated Fats - Good Resources: Sunflower, sesame and pumpkin seeds Flaxseed Walnut Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil Soybean and safflower oil Soy Milk Tofu
BENEFITS OF HEALTHY FATS Health Fitness
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| Benefits Of Healthy Fat Health Fitness |
Healthy fats have many benefits for your body when included as part of a healthy balanced diet. A diet that is moderate to high in monounsaturated fat is good for weight loss, so do not eat too many calories as long as you are burning. A large study combining the results of twenty-four other studies found that participants who followed a high-monounsaturated fat diet were more likely to lose weight than those who followed a high-carbohydrate diet (10). Healthy fat reduces the risk of heart disease, especially if you are trying to replace sat bad 'saturated fat. Numerous studies have found that high intake of monounsaturated fat lowers blood cholesterol and triglycerides (11, 12). Other small studies have found that monounsaturated fat LD lowers bad 'LDL cholesterol' and cholesterol raises good 'HDL cholesterol (13). Health Fitness Adherence to a high monounsaturated fat diet can be beneficial in improving insulin sensitivity in people with or without high blood sugar levels. One study found that following a diet high in monounsaturated fat for three months improved insulin sensitivity by up to nine percent (14). Another study found that people with metabolic syndrome and those who followed a high monosaturated fat diet for twelve weeks had a significant decrease in insulin resistance (15). By replacing the bad fats in your diet with healthy fats, your body can reap many health benefits from healthy fats and reduce the risk of developing heart conditions. For more information about healthy fats and how they can help you.
Monounsaturated fat can help you lose weight All fats provide the same amount of energy - 9 calories per gram - and carbohydrates and protein provide 4 calories per gram. Therefore, reducing the amount of fat in your diet is an effective way to reduce your calories and lose weight. However, even a diet high in moderate to high amounts of monounsaturated fat can help you lose weight, not eating as many calories as long as you are burning. Some studies have shown that while caloric intake is similar, dietary supplements in MUFAs can lead to weight loss similar to a low-fat diet. For example, a study of 124 overweight or obese people found that eating a high-muff diet (20% of total calories) or eating a high-carb diet for a year increased their weight by 8.8 pounds (4 kg). ) A large study combining the results of 24 other studies found that high-MUFAs were slightly more effective than high-carb diapers. Therefore, instead of adding extra calories to the diet, a high-MUFA diet is an effective way to lose weight and replace other calories. Health Fitness These can help reduce the risk factors for heart disease There is a big debate in nutrition about whether high saturated fat increases the risk of heart disease. However, there is good evidence that increasing the amount of MUFA in your diet reduces the risk of heart disease, especially if you are replacing saturated fat. High cholesterol in the blood is a risk factor for heart disease because it clogs the arteries and can lead to heart attack or stroke. Various studies have shown that high intake of monounsaturated fat lowers cholesterol and triglycerides in the blood. For example, a study of 162 healthy people compared a three-month high-cholesterol-fat diet with a high-saturated fat diet to see the effects on blood cholesterol. This study found that a diet high in saturated fat increased unhealthy LDL cholesterol by 4%, while a high-fat diet reduced LDL cholesterol by 5%. Other small studies have found results similar to those of LDL cholesterol-lowering MUFAs and may help lower blood pressure by increasing the "good" HDL cholesterol high-MUFA diet. A large study of 164 people with high blood pressure found that a high MUFA diet reduced the risk of hypertension and heart disease compared to a high carb diet. Similar beneficial results in blood pressure have also been found in people with type 2 diabetes and metabolism, however, the beneficial effects of the high-muff diet are only seen when replacing saturated fat or carb in the diet. Let's take. In addition, in each of these studies, high-MUFA diets were part of a calorie-controlled diet, meaning that adding extra calories to your diet through high-MUFA diets may not have the same benefits. Health Fitness These can help reduce the risk of cancer There is also some evidence that a diet high in MUFAs may help reduce the risk of certain cancers. Prostate cancer, for example, is one of the most common types of cancer in men, especially the elderly. Several studies have investigated whether men who consumed good amounts of MUFAs reduced or increased the rate of prostate cancer, but the evidence is unclear. Each study examining the role of the high-muff diet in prostate cancer found different results. Some have a protective effect, some have no effect and some have a detrimental effect. One of these studies suggested that other components of high-MUFA foods may have more protective effects than MUFA. Hi-mufa diets have also been studied in relation to the risk of breast cancer However, it is only found in women in Spain - where olive oil is widely consumed - and not in women in other countries. This suggests that it may be another component of olive oil that has a protective effect. In fact, many studies have specifically researched olive oil and found that those who consume more olive oil have lower rates of breast cancer. Health Fitness In addition, all of these studies are observable, meaning they cannot prove cause and effect. Therefore, diet and other components of lifestyle contribute to this beneficial effect.
Monounsaturated fat helps improve insulin sensitivity Insulin is a hormone that regulates blood sugar by transporting it to your cells. Insulin production is important to prevent high blood sugar and type 2 diabetes. Studies show that a high-MUFA diet improves insulin sensitivity in those with and without high blood sugar. A study of 162 healthy people found that eating a high-muff diet for three months increased insulin sensitivity by 9%. A similar, separate study of 472 people with metabolic syndrome found that those who ate a high-muff diet for 12 weeks had significantly reduced insulin resistance. Other studies have found beneficial effects on insulin and blood sugar control similar to high MUFA diets Health Fitness They can reduce inflammation Inflammation is a simple immune system process that helps your body fight infection. But sometimes the inflammation occurs slowly over a long period of time, which contributes to chronic diseases such as esophagitis and heart disease. Compared to other foods such as high saturated fat diet and Western diet, high-MUFA diet reduces inflammation. A study has found that the high-muff diet reduces inflammation in patients with metabolic syndrome compared to a high-saturated fat diet Other studies have shown that people who eat Mediterranean diets in MUFAs have lower levels of inflammatory chemicals in their blood, such as C-reactive protein (CRP) and interleukin-6 (IL-6). The Hi-Mufa diet reduces the expression of inflammatory genes in adipose tissue compared to the high-saturated fat diet. This is one of the ways in which MUFAs can help you lose weight. By reducing inflammation, a high-MUFA diet can help reduce the risk of chronic diseases. Which foods control these fats? Plant-based foods, including nuts, seeds and olive oil, are MUFA's best sources. They can also be found in meat and animal based foods. In fact, some evidence suggests that plant-based resources, especially olive oil, are more desirable than animal-based sources. This may be due to the extra beneficial components in olive oil. Here is a list of foods that are high in MUFAs with an amount of 3.5 ounces (100 grams) available in the diet: Olive oil: 73.1 grams Almonds: 33.6 grams Cashew: 27.3 grams Peanuts: 24.7 grams Ist pistachio: 24.2 grams Olive: 15 grams Pumpkin seeds: 13.1 grams Ork Pork: 10.7 grams Avocado: 9.8 grams Sunflower seeds: 9.5 grams Eggs: 4 grams The following line Monounsaturated fats are the healthiest fats commonly found in olive oil, nuts, seeds and some animal based foods. A diet high in monounsaturated fat can help you lose weight and reduce the risk of heart disease as long as they do not add extra calories to your diet. Foods that contain MUFAs, especially olive oil, can help reduce the risk of cancer, inflammation and insulin resistance. Although eating other types of fat is also important, replacing unhealthy fats with MUFAs has many health benefits. Health Fitness