People’s predilection for fat free diet is growing nowadays. Following different diet and posting pictures of healthy breakfast and many more. Fat free cookies, milk, snacks, etc. but have you ever think by following these kinds of trends are we able to build our body healthy? If your answer is no then this article might be for you. Fat is also called macronutrients. Macronutrients are the power packed components of the food which maintain body’s health. There are good fats too which our body needs.
Let’s get understand disparity between Good & Bad Fats.
Types of Bad Fats
There are two types of bad fats
It’s a one of the form of dietary fats & unhealthy. Such as high fat dairy products, meat, butter, cheese, ice creams are rich source of this fat. Consuming these food items can affect your heart health.
These are the harmful fats for you. They found in most of the processed foods like crackers, baked foods (Cake, cookies & Pastries) Same like saturated fats trans-fat may affect & results in diabetes, strokes.
Types of Good Fats
Besides, Good fats are helpful and number of variety food includes this fat.
Type of dietary fat which can help in weight loss and it doesn’t add calories in your diet. They found in nuts, vegetable oil such as olive oil, peanut oil. Including these foods in your diet can lower the risk of blood cholesterol & cardiovascular disease.
This fat is named as essential fats because our body cannot make them we supposed to get it from foods we eat.
This fat is also called as Omega 3 fatty acid. It helps in clogged arteries, trigger heart related issues. Which means cholesterol can be in under control.
There Are Forms of Omega-3 Fatty Acid-
Alpha- Linolenic acid (ALA) :- They found in plant food. It reduces the risk of cardiovascular diseases.
Example– Flaxseed-It also contains fiber, thiamine (Vitamin B)-which is known for Antioxidant properties. It is the easiest way to lose weight. Develop habit to eat roasted flaxseeds in breakfast. Make interesting recipes- add flaxseeds to mayo and have with sandwich.
Kidney Beans:- It helps to reduce cholesterol. Also it is Healthiest source of protein & fiber(control appetite), antioxidant properties which helps to remove free radicals and help to develop strengthen bones.
Chia Seeds:- Popular seeds and loaded with more nutrients like protein, calcium, magnesium, manganese, zinc. Can use in porridge, pudding, salads, smoothie.
Eicosapentanoic Acid (EPA) – It requires Properties like anti-inflammation, anticoagulation which give promising results in heart diseases, peripheral artery diseases, depression.
Example:- Salmon fish is the richest source of this EPA.
Docosahexaenoic Acid (DHA) – DHA comprises 90% of omega 3 fatty acids in brain and 25% of its total fat content. It’s useful for the development of the brain during pregnancy & early childhood. It helps to reduce joint inflammation condition as well as osteoarthritis, Rheumatoid Arthritis. It contains good amount of protein, Vitamins & Minerals like zinc, phosphorus. Improve man’s fertility, blood profile. Overall it can improve your body health.
Example:-Sea algae as well as Salmon, Mackerel & Tuna fish.
Daily consumption :- 250-500 mg combined EPA & DHA each day for healthy adults. People tend to stick with a fat free diet plan for a short period and they fail. Therefore it’s important to follow diet plan which full of good fats that fits your lifestyle. You will be as fit as a fiddle.