Good fats should be eaten moderately and bad fats eaten sparingly
You should be eating good fats moderately and the bad fats sparingly to maintain good health.
Good fats
Monounsaturated fat and polyunsaturated fat
Bad fats
Trans fats and Saturated fats
Good fats are needed to help the body absorb some vitamins and minerals. Good fats are a major source of energy. It helps build cell membranes and acts as shealths around the nerves. Good fats are essential for blood clotting and inflammation. Good for the heart and brain health. Helps to boost moods.
Good fats
• Extra virgin olive oil
• Coconut oil
• Nuts – peanuts, almonds, cashews,hazelnuts, walnuts, pecans
• Avocado
• Fatty fish – tuna salmon, herring, mackerel, sardines, trout
• Cheese
• Peanut butter
• Seeds – flaxseed, sunflower seeds, chia seeds, semame, pumpkin
• Tofu
Bad fats eating too much of the bad fats can cause harm to your health. Bad fats can raise the blood cholesterol levels, clogs the arteries, increase the risks of heart disease and strokes.
Saturated fats – eat in moderation
Found in:
• Red meat – beef, pork, lamb
• Whole fat dairy products
• Lard
• Chicken skin
Trans fat – avoid
Found in:
• Fried foods – chips, doughnuts
• Fast food
• Processed snacks
• Baked goods – cakes, buiscits, pastries
• Margarine
• Hydrogenated vegetable oils
Omega 3
Benefits:
• Reduces the risk of heart disease
• Eases arthritis and joint pain
• Fights fatigue
• Balances the mood
• Reduces the risk of stroke
• Reduces the risk of some cancers
• Reduces the symptoms of Bipolar disorder, depression, anxiety and ADHD
• Pregnacy health and baby development
• Helps protect against Alzheimer’s disease and dementia
• Can improve eye health
• Improves bone health
Can improve mental disorders
• Can reduce the risk of asthma in children
• Can reduce menstrual pain
• Improves sleep
• Good for the skin
• Lowers blood pressure
Food sources
• Salmon
• Mackerel
• Sardines
• Trout
• Anchovies
• Halibut
• Herring
• Oysters
• Mussels
• Seaweed
• Chia seeds
• Walnuts
• Mayonnaise
• Kale
• Eggs
• Spinach
• Brussel sprouts
• Kidney beans
• Flaxseed & flaxseed oil
• Soya beans
I hope this is useful to you, let me know in the comments below.
Love LittleWildflower x