How to Pick Your Fat Content Wisely

FDA Food Label Showing Fat Content

Contrary to popular misconception, not all fats are bad for you. Even people who want to lose weight should be sure to eat a little of the right kinds of fat. Following is an overview of the three main fat types for your consideration.

Monounsaturated Fat

Monounsaturated fat lowers bad cholesterol in the body but does not have a negative impact on good cholesterol. Monounsaturated fats are liquid at room temperature and turn solid when they are chilled. This type of fat is typically found in natural foods with a high fat content, including avocados, passion fruit, kiwis, nuts, whole milk products and red meats.

Polyunsaturated Fat

This type of fat not only lowers bad cholesterol but also provides your body with needed Vitamin E and reduces the risk of heart disease. It can be found in various types of fish and plant foods such as fruits, vegetables and grains. Safflower, Sunflower, corn and soybean oils also contain polyunsaturated fats, as do walnuts, tofu and sunflower seeds.

Saturated Fats

Unlike the fats outlined above, saturated fats are bad for you. They contain trans fats, which raise bad cholesterol levels and put you at risk of developing heart disease, diabetes type 2 or having a stroke. Trans fats are found in foods that are made using vegetable shortenings, including cookies, pies, French fries, potato chips, processed foods and hydrogenated oils.

The key to a healthy diet is moderation. Some diet plans require that you cut all type of fat from your meal plan; however, monounsaturated fats and polyunsaturated fats are both good for you in small quantities. Instead of impeding your weight loss efforts, these types of fats will help keep your body looking and feeling healthy. As long as you consume foods rich in healthy fats in moderation, you should have no problem reaching your weight loss goals.


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My relationship with Metabolic Research center began Feb 2010 when I weighed 182 lbs and had high blood pressure. I lost a total of 69 lbs and 72 inches. It has been 6 years and I continue to maintain my weight. I owe my continued success to MRC and all the great classes, especially yoga and the continued support that I receive from the staff. I have learned that food is nothing but fuel for the body and just as with your car you need to give it the right fuel in order for it to run proper. Follow the program and it is possible to loose the weight and maintain it. Nothing tastes as great as healthy feels!


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