Fats...also your friends!

            That’s right people, healthy fats make healthy people. Don’t cut out fats from your diet because you think they make you gain weight.  Sure some types of fats are not good for your body, but if you choose the correct fats they will immensely improve your health.  Fats are the most energy dense of the macronutrients.  They also have the most calories per gram (9 kcal/gram).  Considering fats have the most calories per gram, they should be consumed in moderation but not avoided.  Fats provide many necessary functions such as insulation, nerve transmission, vitamin absorption, cell structure and hormone production. 

            To get to the nitty gritty of fats, there are two types of fats: unsaturated and saturated fats.  There are also two types of unsaturated fats: Monounsaturated and Polyunsaturated.  Monounsaturated and polyunsaturated are the fats that are good for your body, and they are found in olive oil, salmon, cold water fish, avocado, flaxseed and walnuts and many other healthy foods.  These fats increase your HDL (high density lipoprotein) which is awesome!!  HDL is your good cholesterol as it helps clear plaque out of your arteries; that makes for one healthy body!  

            Now let’s talk about Essential Fatty Acids.  Essential fatty acids (EFA) are a type of polyunsaturated fat (Omega 3 and Omega 6) that must be acquired through your diet because your body does not make them.  They are important for eye and brain development and also reduce your cholesterol/triglycerides and may help to preserve brain function.  Commonly these fats are found in salmon, tuna, crab, trout, flax seeds, chia seeds, pecans, almonds, cashews and all types of oils.  

            Now that we have talked about all the good fats out there, let’s discuss the not so good fats.  Saturated fats are usually solid at room temperature and can have negative effects on your cholesterol levels by increasing your LDLs (low density lipoprotein-“bad” cholesterol).  Any trans fats are also no bueno!!  They are partially hydrogenated and are heart damaging!  AVOID THEM AT ALL COSTS.  Animal fats (red meats) and fried foods are usually the main sources of these fats.  We are not saying you cannot enjoy these foods every once in a while but keep them in strict moderation.  An easy way to avoid trans fats is to look at the ingredients list of the food you are thinking of buying.  If it contains the words partially-or fully hydrogenated ANYTHING put it back. Label reading is very important in a good nutrition.

            We hope this helps with your journey to a healthy lifestyle!!!

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