Don't Fret the Fats

Don't Fret the Fats

Introduction

Fats are an important nutrient and source of energy for your body. They are essential to your health. Everyone of us has unique nutritional needs. The first step towards meeting those needs is to understand the impact of the foods you eat. Although food and nutrition is an evolving science, there are numerous sources for you to decide on what’s best for yourself. This blog aims to bring insight into a critical section of your diet: fats.

Fats have a few major functions in your body:

 

  • Give you energy
  • Help your body grow and develop
  • Assist in absorbing fat soluble vitamins (vitamins A, D, E and K)
  • Keep you full for longer periods of time
  • Help lower the impact of food on your blood sugar. 

 

Fats should make up about 35% of your daily calories. For an average, 2000 calories diet, it means less than 78g a day, or about 5 tablespoons of butter.


Where to find the 3 different kinds of fats? 

Trans Fats

 

  • Natural and artificial sources
  • Commonly from when vegetable oil is hardened
  • Natural sources include beef, lamb and dairy products
  • Other sources are hard margarines, vegetable shortening, commercially baked goods like cookies, and fried foods

 

Saturated Fats

 

  • Dairy products like butter, cheese and whole milk
  • Animal based foods (beef, chicken, lamb, pork, veal)
  • Palm oil, coconut oil
  • Lard and shortening
  • Foods high in saturated fat include pizza, cheese, meat products like sausages, grain based desserts like cookies and fast food dishes

 

Unsaturated Fats (Categorized as monounsaturated or polyunsaturated)

 

  • Monounsaturated fats:
    • Olive, peanut and canola oils
    • Avocados
    • Nuts like almonds, hazelnuts and pecans
    • Seeds like pumpkin and sesame seeds
  • Polyunsaturated fats:
    • Sunflower, corn, soybean and flaxseed oils
    • Walnuts
    • Flax seeds
    • Fish
    • Canola oil

 


“Good” fats vs. “Bad” fats

The health benefits of fats can be measured by the cholesterol they contain. Cholesterols come from animal products, synthesized by animal cell membranes. They can be good or bad. For example, low density lipoprotein (LDL) can clog blood vessels and is associated with heart disease. Thus, it’s nicknamed the “bad” cholesterol. Although it’s impossible to completely avoid it, eating less LDL will be better for your health. High density lipoprotein (HDL) carries LDL away from arteries to the liver for disposal, hence its nickname - the good cholesterol. 

Trans fats and a large quantity of saturated fats aren’t good for your health. Trans fats are known as the worst dietary fats since they are linked with increased LDL, reduced HDL, and create inflammation which is associated with heart disease, stroke, diabetes and other chronic conditions. Saturated fats can have a similar effect. 

Unsaturated fats such as Omega-3, on the other hand, are essential to healthy bodily functions. They lower LDL, and reduce the risk of heart disease. Omega-3 fatty acids are a type of polyunsaturated fat found in fish. It lowers blood triglycerides (a form of fat found in the body), helps get rid of excess fats from the liver, reduce inflammation and pain, and is linked to reduced risk of colon, prostate, and breast cancers. 


How can I avoid unhealthy fats?

Avoiding unhealthy fats can often involve a change in lifestyle. It’s essential to your health, so a small step can go a long way. Start by picking leaner meats and dairy with less fats and consuming foods with higher unsaturated fats. Moreover, when eating processed foods, use the food label. In Canada, trans fats in foods are required to be labelled, and almost all packaged food labels must have an ingredient list and nutrition facts table. In the fat category, saturated and trans fats are listed together. The percentage of daily value (%DV) should be as low as possible to choose foods with the least amount of unhealthy fats. Meanwhile unsaturated fats aren’t required to be listed on the label, but can be found if you subtract the sum of saturated and trans fats from the total fats.


How can fish oil supplements help?

 

  1. Quest Triple Fish Oil
    1. Quest Triple Fish Oil 1000 mg is a high-quality blend of carefully selected concentrated fish oils that provide an excellent source of omega-3 fatty acids. These essential fatty acids, EPA and DHA, offer several cardiovascular benefits, including balancing cholesterol, decreasing triglycerides, and reducing blood pressure. EPA and DHA also prevent blood clotting and reduce inflammation, protecting against heart attacks and strokes. These essential fatty acids also have been shown to reduce joint swelling, decrease morning stiffness, and greatly reduce pain. 
    2. Recommended use:  Helps maintain healthy heart and brain function.

 


Where can I find more information?