FATS, GOOD FATS & BAD FATS     

Fats and Fats in Foods

Fats (lipids) are biologically very important compounds. Fats are Macronutrients. They are divided into: simple fats and complex fats. Fats have the highest caloric value, 1 gram of fat contains 9 calories. Fats build cell membranes, they provide energy to our body, they provide satiety and improve immunity. Fats are found in Plant Foods (herbal oil from seeds of plants) and in foods of Animal Origin (Pork fat, meats, full-fat cheeses, sour cream, butter, etc.) But, there are fats which are Good and beneficial for the body. On the other hand, there are Bad Fats that adversely affect health. Fats are essential in the Diet. You should not avoid fat in your Diet! We don’t have enough energy without fats. The lack of fat can cause different kinds of diseases. Lack of fat is bad for beauty, hair, skin and nails. So it's very good to know what bad fats are, and what good fats are. Especially, if you want to lose weight.

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Tips for the proper fat intake

1.Amount of fat in the diet, should be 20% of the total daily intake of calories.
2.Avoid or reduce your intake of pork and processed meat.
3.Eat up to 3 eggs a week (the yolk contains a lot of cholesterol).
4.Avoid fat cheeses.
5.Eject from your diet hydrogenated fats (Trans fats): almost all processed foods, margarine, snacks, sweets. Trans fats are the worst of all fats. They are toxic and they increase the risk of diabetes, heart disease and cancer.Trans fats can slow down your metabolism and they cause weight gain.
6.Eat walnuts, almonds and pumpkin seeds instead of chips.
7.Opt for a Mediterranean diet (fish, olive oil, vegetables)

Good Fats & Monounsaturated Fats

OMEGA-3 FATS are found in unprocessed food. These are: Fish (mackerel, sardines, salmon, herring…), Nuts, Flax seed and Linseed Oil. Omega-3 fats stimulate Metabolism function and contribute to faster Weight Loss.

MONOUNSATURATED FATS are the best of all fats. Those are found in Olive Oil, Avocados, Nuts etc.These fats are good for our health. An interesting fact: If you ate an Avocado, you would enter a half of the required amount of healthy fats in one day.

Bad Fats & Fat Foods

The bad fats are found in Fat Foods. Fat foods are:
Meats (Pork, Lamb, goos meat and duck meat), Meat products, Sausages, river Fish (catfish, carp) and some Dairy products (cheese, sour cream, full-fat cheeses, whole milk and whole yogurt).
Bad fats are the causes of cardiovascular disease, diabetes, brain disorders, depression etc.
Don’t eject the fat from the daily diet! Just avoid the bad fats and use good fats. It’s Simple! If you know how, it's easy to be healthy and fit!

Cholesterol limits & Diet to Lower Cholesterol

Cholesterol is a fat that exists in our body. Cholesterol is found in animal fats. Cholesterol is very important for the normal body functioning. But, if cholesterol is high, then it is harmful for the health. Therefore, It’s very important to take care of cholesterol limits.

This is a list of foods with bad cholesterol (Bad cholesterol foods to avoid): 1. White bread, White Flour, 2. Snacks, 3. Fatty and spicy Meat, meat products, 4. Whole Milk, sour cream, full-fat cheese, cheese, butter and cream, 5. Fatty cakes, 6.Egg yolks, 7.Dried fruit, Candied fruit, Jam, 8. Mayonnaise, 9.Alcoholic beverages and Soft Drinks with lots of sugar, Liqueurs, Fizzy drinks, Cocoa, Coffee with Sugar, Cocktails.
The best food to lower cholesterol: Fish, Oliveoil, Garlic, onion, Red Wine,Vinegar, Lemon, Nuts.

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DIET TO LOWER CHOLESTEROL

The best foods to lower Cholesterol:
1.Pomegranate (drink one cup a day)
2.Artichokes (2 times per week)
3.Beans (1 cup per day)
4.Fish (especially salmon, 2 times per week)
5.Garlic
6.Onion (raw)
7.Soybeans and Tofu cheese
8.Carrots
9.Grapefruit

Fat Free Foods and Low fat diet foods

The most of Raw Fruits and Vegetables are Fat Free Foods. In 100 grams of fruit and vegetables are mainly 0 grams of fat. Skimmed milk has up to 1 gram of fat per 100 grams. Wholemeal Bread, Popcorn, Corn Flakes and Rye Flour contains 1 gram of fat per 100 grams of foods. Fish contains the following amounts of fat per 100 grams of foods: Squids, Haddock (1 g), Lobster, Trout, Mussels, Shrimp (2g).Egg white (1g). Drinks: Lemonade, fresh squeezed Juices, red Wine, white Wine, Lager Beer (0 g). Sweets: Gummy Candies, Jam, Honey, Sugar are Fat Free Foods, too (They contain 0 gram of fat per 100 grams of foods).

Note: Be careful with the Fat Free Foods. Fat is essential for the functioning of the body. Don’t eject the fat from the daily diet! Just avoid the bad fats and use good fats.

Fat Burning Foods

Fish (large amount of protein give us feeling of fullness),
Eggs (they give a longer feeling of satiety),
Raw Fruits and Vegetables (they give feeling of fullness),
Olive oil(It speeds up your metabolism),
Coconut oil,
Whole Grains (they reduce appetite),
Green tea (It speeds up metabolism and burns fats),
Cinnamon (It speeds up metabolism and burns fats),
Vinegar,
Tofu (protein in tofu cheese reduces appetite),
Chili Peppers and Ginger (body burns fat and converts it into heat),
Apple,
Citrus (especially Lemon and Grapefruit).

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