Good Fats

Good Fats

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  • 7 Answers
    A
    A , Internal Medicine, answered
    Healthy fats are an essential part of a healthy diet.  Fish, nuts, and certain vegetable oils such as soybean and canola contain healthy polyunsaturated fats and other nutrients which help lower heart disease risk. Eat these foods regularly and in moderation. Monounsaturated fats from vegetable oils may also be heart-healthy; a good source is extra virgin olive oil, which also contains other heart-healthy compounds. Don't get caught up in the "low-fat" craze (for example, low-fat salad dressing) as you will be limiting your intake of these good fats and will likely instead be eating a diet high in refined carbohydrates. Increase these healthy fats in place of refined carbohydrates, starches, and saturated fat.  Especially avoid eating industrial trans fat, found in partially hydrogenated vegetable oils that are often used in baked goods, popcorn, and fast foods.
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    Oils are not a food group, but they do provide essential nutrients and are therefore included in U.S. Department of Agriculture (USDA) recommendations for what to eat. Note that only small amounts of oils are recommended. Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. Oils are the major source of MUFAs and PUFAs in the diet. PUFAs contain some fatty acids that are necessary for health -- called “essential fatty acids.” Because oils contain these essential fatty acids, there is an allowance for oils in the USDA food guide. The MUFAs and PUFAs found in fish, nuts and vegetable oils do not raise LDL (“bad”) cholesterol levels in the blood. In addition to the essential fatty acids they contain, oils are the major source of vitamin E in typical American diets. 
  • 5 Answers
    A
    A , Internal Medicine, answered
    If you eat a little fat prior to eating carbohydrates, your stomach won't empty its contents into the intestine as quickly. This slowing of stomach emptying has four RealAge (physiologic age) age reduction effects. First, you feel full faster and stay full longer, so you eat less. Second, because sugars are largely absorbed in the intestine, the amount of sugar in the blood rises less rapidly and peaks at a lower level. Third, eating fat helps the absorption of fat-soluble nutrients. Finally, healthy fat has its own health-giving properties, it increases your healthy high-density lipoprotein (HDL) cholesterol and decreases inflammation in your arteries.
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  • 4 Answers
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    A Nutrition & Dietetics, answered on behalf of

    Healthy fats promote good cholesterol which in turn promotes a healthy heart. They also aid in the health of your skin, nails, hair and bones. Some healthy fats include:

    • Olive, canola, safflower, peanut and sunflower oils
    • Avocados
    • Salmon, tuna and sardines
    • Nuts and nut butters
    • Pumpkin, sunflower, flax and sesame seeds

    It is easy to incorporate healthy fats into your diet. Roast your favorite vegetables with olive or canola oil. Try adding flax seeds or flax seed meal to your oatmeal or smoothies. Instead of using mayonnaise, try spreading avocado on your sandwich. Top your salad or soup with avocado. You can also add nuts and seeds to your salads or soups. Eat an apple with some peanut or almond butter. You can also add nut butters to oatmeal or smoothies. The possibilities are endless and ideas come easier as you become more adventurous with your meals and snacks.

     

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  • 14 Answers
    A
    A , Internal Medicine, answered
    Good fats include:
    • Monounsaturated Fats. They come in two forms -- omega-3 fatty acids and omega-6 fatty acids, in the form of fish (3s) and nut oils (3s and 6s). The omega-3's have been shown to improve arterial and brain function. They're found in olive oil, canola oil, fish oils, flaxseeds, avocados, and nuts (especially walnuts). They've also been shown to reduce blood pressure and lipid levels when used in place of carbohydrates. Bottom line: Make about 30 to 40 percent of your fats the monounsaturated variety.
    • Polyunsaturated Fats. These are like monounsaturated except they contain more than one unsaturated bond. They are usually present in vegetable oils and sesame oils. The may improve arterial and brain function, and will help keep up your satiety levels. Bottom line: Make 20 to 40 percent of your fats polyunsaturated.
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  • 1 Answer
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    A Nutrition & Dietetics, answered on behalf of
    While it's important to know that replacing saturated and trans fats with "good fats" (unsaturated) has been shown to decrease your risk of developing heart disease and inflammation, eating "good fats" does not necessarily lend itself to weight loss. I always recommend the "good" ones for health reasons. Just because they are "good" fats doesn't mean they can be consumed freely while trying to lose weight.
  • 1 Answer
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    The canola plant was developed from its close relation, the rapeseed plant, using traditional plant breeding methods. The oil extracted from canola seeds is very low in saturated fat and an excellent source of mono- and polyunsaturated fats.

    Canola oil differs from rapeseed oil which is used in Europe and Asia. Canola oil is extremely low in erucic acid. While erucic acid hasn't been shown to affect human health, it's been linked to cardiac abnormalities in research animals. The Food and Drug Administration (FDA) deems canola oil safe in food.
  • 1 Answer
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    Fats that are plant-based and some fish oils are considered to be healthy fats. Some examples are monounsaturated fats and polyunsaturated fats, such as peanut oil, safflower oil, and olive oil, which are liquid at room temperature. Your body needs fat for proper nervous system function and to maintain healthy skin, so it’s important to include fats in your diet.

    (This answer provided for NATA by the Appalachian State University Athletic Training Education Program.)
  • 6 Answers
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    A answered
    If you want to eat a heart-healthy diet, watch unhealthy fat and cholesterol. Limiting the amount of saturated and trans fats you eat can help you lower your cholesterol levels and reduce your risk of coronary artery disease. Choose healthy fats like those found in olive oil, canola oil and trans fat-free margarine instead of the ones in butter, creamy sauces, hydrogenated margarine and shortening. Look for monounsaturated fats and polyunsaturated fats, like the ones found in healthy oils, nuts, seeds, soy (tofu) and seafood.
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  • 1 Answer
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    A , Preventive Medicine, answered
    Unlike unhealthy saturated fats, the fat in nuts tends to be poly- and mono-unsaturated, both of which promote good health. Nuts also tend to be a good source of protein, vitamin E, fiber, magnesium, potassium, calcium, and omega-3 fatty acids.