{"id":4395,"date":"2023-12-21T13:03:19","date_gmt":"2023-12-21T13:03:19","guid":{"rendered":"https:\/\/fitolympia.com\/?p=4395"},"modified":"2023-12-21T13:03:38","modified_gmt":"2023-12-21T13:03:38","slug":"good-fats-versus-bad-fats","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/good-fats-versus-bad-fats\/","title":{"rendered":"Good Fats Versus Bad Fats"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"discover-the-health-benefits-of-good-fats\">Discover The Health Benefits Of Good Fats<\/h2>\n\n\n\n<p>When we think of\u00a0<strong>fat<\/strong>, we imagine a burger with fries covered with cheese and oil&#8230; But there are also\u00a0<strong>healthy fats!<\/strong>\u00a0Fat is a macronutrient along with\u00a0protein\u00a0and\u00a0carbohydrates.<\/p>\n\n\n\n<p><strong>Trans fats<\/strong>&nbsp;and&nbsp;<strong>saturated fats<\/strong>&nbsp;are the \u2018bad fats\u2019, and unsaturated fats (Polyunsaturated, monounsaturated, ext..) are the \u2018good fats\u2019.<br>Some&nbsp;<strong>unsaturated fats are essential,<\/strong>&nbsp;which means our body can\u2019t make them on it\u2019s own, so we need to consume them to stay healthy.<\/p>\n\n\n\n<p>You need fats for many important body functions like\u00a0<strong>temperature regulation<\/strong>, the health of your skin, hair and nails, energy for the body\u2026 the list goes on. Most of the food we consume contains fat.<\/p>\n\n\n\n<p>There are&nbsp;<strong>many health benefits of eating more good fats.<\/strong>&nbsp;In this article, we will explain the differences between the good and the bad fats:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"bad-fats\">Bad fats<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Saturated fats<\/strong>Not all of the saturated fats are equally nasty. But these are the foods you should&nbsp;<strong>avoid when possible<\/strong>:<ul><li>Butter<\/li><li>High-fat Cheese<\/li><li>High-fat meats (lamb, beef, pork)<\/li><\/ul><\/li><li><strong>Trans fats<\/strong>These fats are mainly presents in fried foods and packaged baked products, such as:<ul><li>Baked goods<\/li><li>Fried food<\/li><li>Creamer and Margarine<\/li><\/ul><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"good-fats\">Good fats<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Monounsaturated fats<\/strong>Monounsaturated fats must be used as much as possible to&nbsp;<strong>replace the bad fats<\/strong>. You can find monounsaturated fats in foods like:<ul><li>Olive oil<\/li><li>Peanut butter<\/li><li>Avocados<\/li><\/ul><\/li><li><strong>Polyunsaturated fats<\/strong>They benefit&nbsp;<strong>your heart health.<\/strong>&nbsp;Like&nbsp;<strong>monounsaturated fats<\/strong>, they are also a great replacement for saturated fats and trans fats:<ul><li>Corn oil<\/li><li>Walnuts<\/li><li>Fatty fish (tuna, salmon, sardines &#8230;)<\/li><\/ul><\/li><\/ul>\n\n\n\n<p>Share it<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.gymaholic.co\/articles\/nutrition\/3-fats\/nuts.jpg\" alt=\"Several types of nuts\" title=\"Nuts contain healthy fats along with protein and fibre\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"reduce-bad-fats-in-your-diet\">Reduce Bad Fats In Your Diet<\/h3>\n\n\n\n<p>In order to achieve your&nbsp;<strong>fitness goals<\/strong>&nbsp;and obtain a&nbsp;<strong>better health<\/strong>, you must reduce your consumption of&nbsp;<strong>trans fats and saturated fats<\/strong>. To accomplish this task, you will have to check the food labels so you can eliminate bad fats from your diet.<br>The goal here is not to cut all the fats, but replace the bad fats with ** monounsaturated fats and polyunsaturated fats**.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bad fats<\/strong><ul><li>Butter<\/li><li>Eggs (good and bad fats)<\/li><li>Whole milk<\/li><li>Cheese<\/li><\/ul><\/li><li><strong>Good fats alternative<\/strong><ul><li>Olive oil<\/li><li>Egg whites<\/li><li>Skimmed milk<\/li><li>Low-fat cheese<\/li><\/ul><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"add-more-good-fats-in-your-diet\">Add More Good Fats In Your Diet<\/h3>\n\n\n\n<p>You&#8217;ve learned a lot about how to avoid eating&nbsp;<strong>bad fats<\/strong>. Now let&#8217;s discover some tips that will help you become healthier:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Go nuts<\/strong>: Add&nbsp;<strong>nuts and<\/strong>&nbsp;seeds in your diet. They contain&nbsp;<strong>good fat<\/strong>&nbsp;and they are often rich in&nbsp;<strong>protein<\/strong>&nbsp;and&nbsp;<strong>fiber<\/strong>.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Cook with olive oil<\/strong>: Replace your butter and your sunflower oil by&nbsp;<strong>olive oil<\/strong>. Use olive oil for stovetop cooking at medium heat and for dressing. Use&nbsp;<strong>canola oil<\/strong>&nbsp;if you&#8217;re cooking at high heat.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Consume more avocados<\/strong>: Everybody loves&nbsp;<strong>avocados<\/strong>&nbsp;! They are tasty and fill your stomach quickly, consume them in: salads, sandwiches or in an amazing home-made burritos.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dont-forget-the-omega-3-fatty-acids\">Don&#8217;t Forget The Omega-3 Fatty Acids<\/h3>\n\n\n\n<p>Omega-3 fatty acids are types of unsaturated fatty acids:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Eicosapentaenic acid (<strong>EPA<\/strong>) and docosahexanoic acid (<strong>DHA<\/strong>) are found in fish.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Alpha-linolenic acid (<strong>ALA<\/strong>) is found in plants<\/li><\/ul>\n\n\n\n<p>The body can&#8217;t produce them, this is why they are called&nbsp;<strong>essential fatty acids<\/strong>.<br>Here are some&nbsp;<strong>Omega-3 benefits<\/strong>&nbsp;for your body:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lower blood pressure<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Reduce the risk of heart diseases<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Improve&nbsp;<strong>cholesterol levels<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Protect against memory loss and&nbsp;<strong>improve mental health<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Improve joint and bone health<\/li><\/ul>\n\n\n\n<p>The list of\u00a0<strong>omega-3 benefits<\/strong>\u00a0is long and we are constantly learning new advantages.<br>As we mentioned before, these\u00a0<strong>omegas are essential,<\/strong>\u00a0which means the body can&#8217;t produce them. It&#8217;s important to consume food that contains\u00a0<strong>omega-3 and take fish oil supplements<\/strong>\u00a0to meet these requirements.Share it<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.gymaholic.co\/articles\/nutrition\/3-fats\/eggs.jpg\" alt=\"Eggs\" title=\"Eggs provide healthy fats and provide many nutrients.\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"impacts-of-fats-on-cholesterol\">Impacts Of Fats On Cholesterol<\/h3>\n\n\n\n<p><strong>Cholesterol<\/strong>&nbsp;is a substance your body needs to run properly. However, having too much of cholesterol can have a negative impact on your health.<br>There are two types of cholesterol:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>LDL cholesterol:<\/strong>&nbsp;is considered bad cholesterol. The goal is to keep the LDL levels low.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>HDL cholesterol:<\/strong>&nbsp;is the&nbsp;<strong>good cholesterol,<\/strong>&nbsp;which removes LDL from the bloodstream and&nbsp;<strong>reduces the risk of heart conditions and diseases.<\/strong><\/li><\/ul>\n\n\n\n<p>Research has shown that your&nbsp;<strong>blood cholesterol levels<\/strong>&nbsp;are influenced by the types of fats you consume.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"in-conclusion\">In Conclusion<\/h3>\n\n\n\n<p>Now that you understand the differences between&nbsp;<strong>good fats and bad fats<\/strong>, let&#8217;s recap what&#8217;ve just learned:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Fat is necessary for a healthy body<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Consume less trans fat and saturated fats (bad fats)<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Consume more monounsaturated fats and polyunsaturated fats (good fats)<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Eat food and take supplements rich in essential omega-3s<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>To lower cholesterol you must eat healthier fats.<\/strong><\/li><\/ul>\n\n\n\n<p>Healthy is the new happy !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover The Health Benefits Of Good Fats When we think of\u00a0fat, we imagine a burger with fries covered with cheese 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