Eating dietary fat is important to keep your body functioning normally. However, the type of fat that you are eating can be incredibly important. Trying to eliminate more of the “bad” fats and replace them with the “good” fats can make a big difference in your weight loss as well as your overall health.
Saturated fats that are found mostly in animal products such as dairy and meat can cause your cholesterol levels to rise and contribute to clogged arteries. Monounsaturated fats is a healthier fat that does not cause a rise in your cholesterol that saturated fats do and can be found primarily in olive oil and canola oil.
Polyunsaturated fats do not cause a rise in your cholesterol but they are susceptible to being attacked by free radicals. This attack can destroy some of their bonds and allow rancidity to occur. This in turn can cause damage to the cells and increase the risk of cancer. This is a type of fat that you want to use very sparingly.
Hydrogenated fats are polyunsaturated fats in the body recognizes them as a saturated fat resulting in a rise in cholesterol levels. These fats are sometimes referred to as trans fats. Studies have linked these type of fats to increase risk of cancer as well as a decrease in the body’s immune functions. Typically these fats can be found in most packaged and processed products.
Essential fats are the fatty acids that your body needs but cannot make on its own. These are healthy fats to promote a sample cholesterol level as well as help to keep your blood pressure low and keep the inflammation in your body low. These omega-3 essential fatty acids can be found in fatty fish such as tuna, salmon, herring, albacore, sardines, and mackerel.
There are some simple steps that you can take to eliminate the fat from your diet. The first step would be switching from 2% milk to 1% milk and then to skim milk. Try to build your meals around beans, whole grains, and vegetables. Try to include a variety of grains as well as plant foods. Grains such as bulger, barley, oats, and couscous as well as quinoa can all work really well.
Instead of using sour cream in your meal, substitute plain nonfat yogurt. When you are making recipes substitute evaporated skim milk for cream. Try switching to a light or diet margarine for everyday uses but do not use them in baked goods. Stick with eating whole-grain breads and occasionally you can supplement with a bagel.
You can experiment fat-free and low-fat foods from the market. Fat-free condiments and dressings work well. Low-fat crackers and cookies can also be a better choice. Some work well and some do not. You will find the taste of some products will agree with you while others do not.
By replacing and cutting the fat in your daily diet you will be able to increase your weight loss as well as your overall health.