Starting a diet plan means stopping anything fat, but that’s not always the case. You don’t need to eliminate all fats from your diet, you need to eliminate bad fats. Some fats are found in foods from plants and animals and are known as dietary fat. Good fat is necessary for the body because it supports a complete function and breaks down vitamins for the body to use. Fats are also made by the body when it receives too many calories. There are two groups of fats: saturated and unsaturated..
Let's start with the good type of fat which is unsaturated. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Polyunsaturated fats enclose omega-3 and omega-6 fatty acids. The body does not make fatty acids by itself and we need to get them from food. Omega-3s are the superstars of fat and can help fight inflammation, lower blood pressure, and control blood clots. They can be found in nuts, seeds, seed oils, and fish. Monounsaturated fats raise good cholesterol levels (HDL) and lower bad cholesterol levels (LDL). Oils such as peanut, olive, canola, and avocados are good sources. Unsalted nuts are also a very good source of monounsaturated fats but they can be high in calories, instead of eating a handful try putting a couple in your salad.
Fats everyone should try to limit or eliminate would be saturated fats. Unlike the good fats, saturated fat increases total bad cholesterol levels (LDL), may boost type 2 diabetes, and cause weight gain and obesity. Meat high in fat and dairy products are a source of saturated fat. Choose low-fat options to decrease the risk of high cholesterol levels. Another type of bad fat is trans fats. Trans fats are liquid oils that have added hydrogen added to make them solid at room temperature. This type of fat can be found in anything fried like french fries and doughnuts, they can also be found in baked goods such as cakes, pie crusts, and crackers. Their favorite hiding spot is butter. Make sure to check ingredient lists for terms like hydrogenated and shortening. To make sure you’re receiving a good amount of fats in your diet would include eating more fruits, vegetables, whole grains, plenty of beans once a week, switch to a light salad dressing replace fatty sauce with vinegar, mustard, or lemon juice, use olive oil or canola instead of butter. And most important limit consumption of processed and fried foods.