Prevent Heart Disease, Feel Better and
Lose Weight - Know Your Fat!

We have all heard this numerous times. Cut down the amount of fat in your daily diet. What does this mean exactly? According to the health care authorities, the fats to cut out or severely limit are the solid fats and trans-fat. Trans-fat is essentially man-made fat that has been found to contribute to the risk of heart attack.   Researchers estimate that eliminating trans fats from the U.S. food supply could prevent between 6 and 19 percent of heart attacks and related deaths each year.

In reality your body does need fat to function properly. It is important to the body, especially for brain health.  There are certain types of fat that are good for you. The good fats are polyunsaturated and monounsaturated fatty acids. You find these in fish, nuts and vegetables. These fats are liquid when they are at room temperature

Good Fat:  Monounsaturated fats are from:

Olives and olive oil

Canola oil

Peanut oil

Cashews

Almonds

Peanuts

Avocados

Good Fat:  Polyunsaturated fats are from:

Corn

Soybean

Safflower oil

Cottonseed oil

Fish

 

The fats to stay away from are solid or semi-solid when they are at room temperature

Bad Fat:  Saturated fat is found in:

Whole milk

Butter

Cheese

Ice cream

Red meat

Chocolate

Coconuts

Coconut milk

Coconut oil

Bad Fat: Trans-fat is found in:

Most margarine

Vegetable shortening

Partially hydrogenated vegetable oil

Deep-fried chips

Many fast foods

Most commercial baked goods

 

It may take more planning to change your way of eating. It starts at the grocery store. When selecting meat and poultry, and milk and milk products, make choices that are lean, low-fat, or fat free. Most labeling makes it easy. However, when choosing processed food such as cookies, crackers, canned or boxed good, be careful because they often contain more sugar or salt to compensate for the lower fat content. That can cause a new set of problems. Read the Nutrition Facts Label to help choose foods that are lower in fat, saturated fat, trans fat, and cholesterol.  Easier and smarter is, when looking for snacks, focus on fruits, vegetables and 100% whole grain products.

Heart healthy eating focuses on eating more fruits, vegetables and whole grains. Eating plenty of fruits and vegetables help to prevent heart disease and stroke, helps control blood pressure and keep your cholesterol down. They help to prevent certain types of cancer and even help prevent cataracts and macular degeneration.

Dietary guidelines call for anywhere from five to thirteen servings of fruits and vegetable a day depending on your calorie intake. So the mid-line is nine servings every day. That is 41/2 cups.

 

 

Use your new knowledge of good fats vs. bad fats to help you start losing weight. Add these healthy habits.

Always eat breakfast. This is the meal that many people skip when trying to lose weight but they shouldn’t. a healthy breakfast gets your metabolism going – helping you to start burning calories. Choose whole grain cereal – not the sugared kind! – with fruit or low fat yogurt.

It is permissible and even suggested that you eat a couple of small, healthy snacks between meals. This helps to keep you from over-eating at mealtime.

Losing weight comes from consuming fewer calories than you use during the day.

Portion control is of utmost importance. Plan ahead. Don’t prepare more than you need or don’t put it on your plate.

Eat slowly. Always sit while eating.

Drink water or unsweetened ice tea  with your meal for a fuller feeling.

Exercise. Start an exercise routine so that you are burning more calories. You can start with as little as a 20 to 30 minute walk everyday.