How Much Pumpkin Seeds To Eat Daily For Weight Loss Good Fat Vs Bad Fat

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Good Fat Vs Bad Fat

If you think that avoiding fatty foods is the best way to lose weight or that all fats are unhealthy, think again. Most diet programs and weight loss regimes ask you to limit your intake of fatty foods, but have you ever wondered which fats they are actually asking you to avoid?

We will tell you why certain fats are important for your health and how you can tell the difference between Good Fats and Bad Fats.

Saturated, Unsaturated and Polyunsaturated Fats

Fat is an important part of a healthy diet because it helps in nutrient absorption, nerve transmission, maintaining cell membranes and so on. However, excessive consumption of fatty foods can lead to heart disease, high blood pressure, weight gain and other health disorders.

Fats are classified into three types- Saturated Fatty Acids, Unsaturated Fatty Acids and Unsaturated Fatty Acids.

Unsaturated fat have a chemical composition in which carbon atoms are saturated with hydrogen atoms. They are mostly solid at room temperature and have a high melting point. The main sources of saturated fat are animal products such as red meat, beef, dairy products; vegetable oils including coconut oil, palm oil, peanut oil; chicken, whole milk and full-fat yogurt.

Saturated fat is the worst of the three fats because it increases the level of LDL (bad cholesterol) in the blood, increases the risk of heart diseases such as stroke, blood clots and is also responsible for colon and prostate cancer.

The American Heart Association recommends limiting your saturated fat intake to less than 7% of your total daily calorie intake.

Unsaturated Fat are healthy fats that have a simple chemical structure with only one double-bonded carbon in the molecule. They melt at room temperature but begin to solidify when cooled.

Major sources of monounsaturated fats include vegetable oils such as Olive oil, Canola oil, Sunflower oil and Peanut oil; avocados and nuts such as almonds and hazelnuts; and seeds such as sesame and pumpkin seeds.

Monounsaturated fatty acids are beneficial for your heart and overall health – they help lower bad cholesterol levels in your blood thus reducing the risk of heart disease; provides nutrition for the development of body cells and is high in Vitamin E, which is a strong antioxidant.

Unsaturated Fat is another group of healthy fats that melt at room temperature and when refrigerated. This is an essential fat that our body cannot synthesize on its own, which is why we need to get it through our diet. Unsaturated fats include Omega 3, 6 and 9, all of which are important for our health.

The richest dietary sources of polyunsaturated fats include cold water fish such as salmon, tuna, mackerel and other seafood. Vegetarian sources include green leafy vegetables, walnuts, flaxseeds and flaxseed oil. Flaxseed oil contains both omega 6 and omega 3 fats in a ratio of 4:1.

Omega 3, 6 and 9 are all important for good health as they reduce the risk of cardiovascular disease and other chronic health problems. Omega 3 and 6 also help in brain development and improve cognitive function.

Unsaturated and Polyunsaturated Fats – The Key to Good Health

Our bodies need fat to perform various functions, from building cell membranes to facilitating brain development. Some of the main functions include:

* Brain: 60% of the human brain is made up of Fat, which is important for various brain functions such as memory retention, learning ability, controlling mood swings and emotional responses. Good fats, such as Omega 3 are important for fetal brain development which is why pregnant women are advised to increase their intake of good fats.

* Heart: Most of the heart’s energy comes from burning fat. Also, monounsaturated fats and omega 3 fatty acids lower LDL cholesterol levels in the blood, thus reducing the risk of artery blockages and other cardiovascular disorders. Good fats also help keep blood pressure at a normal level.

* cell: Fatty acids are responsible for the movement and flexibility of your body’s cells and they also play an important role in building cell membranes

* Anti-inflammatory: Unsaturated fats have anti-inflammatory properties that help you eliminate various allergies, skin infections and also help prevent prostate and breast cancer.

* Weight reduction: This can come as a surprise to most people as fat is considered to be the main cause behind obesity; however, good fats can actually aid in weight loss. This is because it increases your body’s metabolic rate helping you burn more calories and subsequently lose weight.

We recommend you read our review of Dr.’s ‘Fat Flush Plan’. Gittleman to understand the mechanism of good fats and bad fats in a better way. You will also learn the best way to achieve weight loss by avoiding bad fats and including good fats in your diet.

* Nervous system: Fat forms an insulating and protective layer around the nerves, as a result, protecting them from electrical impulses and speeding up their transmission.

* Digestion: Fatty acids slow down the digestion process so that the body has more time to absorb the nutrients found in food. Unsaturated and polyunsaturated fats provide sustained energy and keep the body full for a long time. Additionally, various fat-soluble vitamins including Vitamins A, D, E and K can only be absorbed if fat is present in your bloodstream.

Rather than avoiding them entirely, it’s important to maintain a balance between good and bad fats in your diet. Replace saturated fats with monounsaturated fats and other healthy fats to achieve good health and longevity.

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