When you imagine of fat you’ll presumably consider lard or butter, something which isn’t only sealing your arteries but additionally adding lengths to the waistline. Really, dietary fats are among the most crucial nutrients as it’s utilized as fuel by your body. So, dietary fat is going to offer you the strength you require to go on. Therefore, entirely eliminating it from the diet will not be a great idea. You can think that having fat is all that is adding your weight when in actuality this truth is incorrect. The fact you are consuming too many calories is the real reason why you are fat.
Table Of Content
- What is Dietary Fat?
- Types of Fats
- Best Sources of Dietary Fats
- How Much Dietary Fats Do You Need?
- Tips For Adding Healthy Fats To Your Diet
- Dietary Fat Supplements: What You Need To Know
What is Dietary Fat?
Dietary fats are simply those that we eat, the most common we think of would be animal fats and butter. There are essential fatty acids that we require (thus the ‘essential’ moniker) and some of those are vitamins (A, D, E, and K). You have probably also heard about omega-3 and omega-6 fats (both are ‘essential’) being required for good heart health.
Types of Fats
There are two different types of fat, saturated (good) and unsaturated (bad) fats. The difference between the two is explained below.
Saturated (Bad Fats)
Saturated are known as the bad or unhealthy type, while the unsaturated is the healthy variety of fat. You will find saturated fats in animal products such as milk, cheese, butter, ice cream, meat, and eggs. They are unhealthy as they tend to raise your LDL (bad) cholesterol levels within your body.
An example of bad fats include that shouldn’t feature in your healthy eating practices are the Trans fats which are commonly used by fast food restaurants. These facts are designed to help improve the flavor of your food and help extend their shelf life.
Unsaturated (Good Fats)
Unsaturated fat, on the other hand, is found within vegetable products and can lower your LDL cholesterol levels while increasing your HDL or good cholesterol levels. Vegetable oils, nuts, seeds, and seafood are all high in unsaturated fat.
Animal fats, for example, are saturated, which are generally thought to be bad, but it’s really more of a problem for blood type A and AB because they lack the stomach acids and other substances to properly digest the fat. Saturated fat is actually not a problem for some people, so long as it is not consumed in excess.
Best Sources of Dietary Fats
Almonds contain an impressive 33.7g of monounsaturated fat per 100g. Monounsaturated fat has many health benefits which include keeping blood cholesterol levels under control and protecting you from cancer. On top of this almonds are also rich in copper, magnesium, manganese, potassium, protein and vitamin E.
You may be surprised to learn that beef is one of the good sources of dietary fat. However, 100g of lean beef tenderloin supplies you with 4.5g of saturated fat and a further 4.5g of monounsaturated fat.
Eggs are often seen as unhealthy food because of the misconception that they increase blood cholesterol levels. Research has now proved that this is not the case and also revealed the true health benefits of eggs. A medium sized 44g egg contains a respectable 2.1g of monounsaturated fat and 1.7g of saturated fat. It is also packed with other nutrients which include certain B-complex vitamins, iodine, protein, tryptophan and vitamin D.
Salmon is another food that is considered one of the very good sources of dietary fat. Hence, you must include it in your healthy eating habits. 100g of this oily fish gives you 6.3g of monounsaturated fat, 3.1g of polyunsaturated fat and 3.8g of saturated fat.Polyunsaturated fat has various health benefits which include helping you absorb fat-soluble vitamins, keeping your brain healthy and promoting strong vision. Salmon is also a great source of various nutrients; magnesium, phosphorous and tryptophan and vitamins B3, B12 and D.
How Much Dietary Fats Do You Need?
Due to genetic reasons, we are all made differently, so there is no single magic formula for everyone. However, if you are a carbohydrate metabolic type, you may need about 15 percent of your calories as fat. If you are a protein metabolic type, you may need around 50 percent of your calories as fat. If you are a mixed type, you are likely to be in between. This is why it is so valuable to know your metabolic type and eat according to your body needs.
Tips for Adding Healthy Fats To Your Diet
Increase omega-3 Intake
Increasing your omega-3 consumption can raise your HDL (good) cholesterol, lower LDL (bad) cholesterol, and lower your blood pressure and risk of blood clots.
Don’t be afraid to eat “fatty” fish. These fish rarely have more fat than lean beef cuts and are loaded with omega-3s. Tuna, salmon, herring, and mackerel are solid choices. Pop 2 fish oil pills with one meal during the day. This will greatly increase your omega-3 consumption.
Canola or Olive Oil
Utilize olive oil and canola oil as your basic oil. Canola oil has a high amount of omega-3s, and olive oil is low in omega-6s and contains squalene, which lowers cholesterol.
As far as nuts go, butternuts, walnuts, and chestnuts have the highest amounts of omega-3 acids. Choose these if you like to snack on nuts.
Check Your Meat Consumption
Check your meat and the cut. There often lower fat varieties of meat such as mincemeat which can be bough lean. Also, check the amount of fat on a cut of meat and choose the one with the lowest fat amount.
Grill your meat instead of frying it. Grilling allows the fat to run away off the meat. Also, remove any fat off the meat before cooking it.
Dietary Fat Supplements: What You Need To Know
Why Dietary Supplements
A dietary fat supplement is needed to replenish nutrients to the body which are either absent in the food you have or you’re simply not eating sufficient amounts for numerous and various reasons. Just like your lifestyles, the reasons also are as broad. Various lifestyles can dictate why you need to increase your nutrients. For instance, considering the fundamentals of healthy eating, an athlete expends a lot of energy working out and needs additional nutrients. Someone who is pregnant needs added nutrients for the baby.
Variety of Diverse Foods
In order to consume all the nutrients, our body needs each and every day we would have to consume a wide variety of diverse foods. Different classes of food have varied nutrients in different amounts. Having a dietary fat supplement doesn’t replace eating. It’s intended to add and improve the nutrients you give your body every day. There’re simply as numerous different kinds of a dietary fat supplement as there’re various kinds of foods in nutritional and quality value.
Different Forms of Dietary Supplements
These supplements come in different forms, such as a liquid, powder or in a pill. Ones that come from natural whole foods are derived from plant sources and contain the highest nutritional value. All their components are balanced & function jointly synergistically, simply like the case with nature. They consist of phytonutrients, the organic components that occur naturally in plants and are thought to have health-promoting qualities.
Providing healthy nutrients every day is vital for rebuilding your cells and creating health. If you want to be on top of the health game, choosing a supplement that comes from whole foods is a wise choice since they provide such a wide range of nutrients. Imagine getting a complete spectrum of these nutrients from one dietary food supplement.
The discussion of “dietary fats” is broad and complex. But, we don’t require the sharpest needle in the stack; only one sharp enough to sew with! Starting right now, by taking immediate and drastic steps to boost your consumption of healthy or good fats and look for those that are “un, mono, or poly” unsaturated. This is a huge step in direction of protecting your health.