New research has broken the theory of truth about bad fats and bad fats. This theory says that saturated fat is bad fat and should not be consumed. But recent studies show that saturated fats in moderation is not so at risk to heart. Instead replace saturated fat with the wrong foods such as refined carbohydrates in white bread, white rice, cakes, sweets, and desserts actually increase the danger to your heart.
Here are five ways to customize fats and oils become part of a healthy diet for your heart.
Do not Obsessed Avoid Saturated Fat
Here are five ways to customize fats and oils become part of a healthy diet for your heart.
Do not Obsessed Avoid Saturated Fat
Health experts tell us to eat less saturated fat when they discovered that it caused an increase in LDL cholesterol and high LDL cholesterol associated with heart disease.
Focus on saturated fat alone may have been misguided. There are many other factors that affect the risk of heart disease. When you look at all the factors together, saturated fat is not as bad as he had expected. Based on the evidence that saturated fat has very little impact on the risk of cardiovascular disease.
Unfortunately, for many people avoid saturated fats replace saturated fat with fat-free products are high in refined carbohydrates. The transfer is actually ends increases the risk for heart problems.
So can you eat a lot of butter and cheese as you want? No, saturated fat consumption should not be more than 7% of your calories, mainly found in fatty meats and dairy foods.
Focus on saturated fat alone may have been misguided. There are many other factors that affect the risk of heart disease. When you look at all the factors together, saturated fat is not as bad as he had expected. Based on the evidence that saturated fat has very little impact on the risk of cardiovascular disease.
Unfortunately, for many people avoid saturated fats replace saturated fat with fat-free products are high in refined carbohydrates. The transfer is actually ends increases the risk for heart problems.
So can you eat a lot of butter and cheese as you want? No, saturated fat consumption should not be more than 7% of your calories, mainly found in fatty meats and dairy foods.
Choose Healthy Oil for Heart
Most experts still agree that a good thing when replacing some saturated fats with unsaturated fats. For example, olive oil and canola oil is a better option than butter.
But there is much debate about the kind of healthy oils. Vegetable oils are usually composed of two types: polyunsaturated fats and monounsaturated. Olive oil is mostly monounsaturated fat. Corn and soybean oils mostly included in the class of polyunsaturated oils. Canola oil is not like other vegetable oils because it has omega-3 fatty acids, like those found in fish oil.
For now, it is best to use vegetable oil. Olive oil, rich in flavor, very good for salad dressings, for pasta and bread. Peanut oil and sesame oil also has a rich flavor. But all three lose flavor and aroma oils at high temperatures. Canola and sunflower oil a little better for cooking because it has very little taste of its own, thus affecting the flavor of other ingredients.
Most experts still agree that a good thing when replacing some saturated fats with unsaturated fats. For example, olive oil and canola oil is a better option than butter.
But there is much debate about the kind of healthy oils. Vegetable oils are usually composed of two types: polyunsaturated fats and monounsaturated. Olive oil is mostly monounsaturated fat. Corn and soybean oils mostly included in the class of polyunsaturated oils. Canola oil is not like other vegetable oils because it has omega-3 fatty acids, like those found in fish oil.
For now, it is best to use vegetable oil. Olive oil, rich in flavor, very good for salad dressings, for pasta and bread. Peanut oil and sesame oil also has a rich flavor. But all three lose flavor and aroma oils at high temperatures. Canola and sunflower oil a little better for cooking because it has very little taste of its own, thus affecting the flavor of other ingredients.
Consumption of Omega-3 Fatty Many
There is no debate about the need to get enough omega-3. Omega-3 fatty acids found primarily in fish oil, omega-3 prevent abnormal heart rhythms. Omega-3 helps keep blood vessels flexible, lowering your risk for heart attack or stroke.
Consumption of at least two servings of fatty fish such as salmon, sardines, trout lake, or albacore tuna a week. If you do not eat fish, walnuts, flaxseed, and canola oil omega-3s offer, although abortion is not too much. Supplements are another option, after consultation with your doctor.
Be careful with the Trans Fat
Trans fats are solid fats that are made in the kitchen industry by changing the molecular structure of vegetable oil with a very high temperature. Trans fats increase bad cholesterol and lowers good cholesterol. Trans fats also increase inflammation, which is associated with heart disease, stroke, diabetes, and other chronic diseases. Which resulted in much worse for the heart and arteries than saturated fats.
Increased 2% of calories from trans fat increases your chances of developing coronary heart disease by 23%. However, trans fats lurking in some processed foods. It's wise to read labels and avoid foods that contain hydrogenated oils.
Put Fat in the Diet
A healthy diet is not just a means to cut the fat. Fat is an important part of a healthy diet, especially saturated fat. Mediterranean diet gets 30% or more of the calories from fat. This diet is widely regarded as one of the world's healthiest diet. Most of the fat in the Mediterranean diet comes from olive and other vegetable oils, as well as from fish.
A good diet is not about the percentage of fatty acids but on an overall healthy diet. Consumption of fruits, vegetables, grains, fish, lean meats and poultry, and healthy fats for a balanced diet.
There is no debate about the need to get enough omega-3. Omega-3 fatty acids found primarily in fish oil, omega-3 prevent abnormal heart rhythms. Omega-3 helps keep blood vessels flexible, lowering your risk for heart attack or stroke.
Consumption of at least two servings of fatty fish such as salmon, sardines, trout lake, or albacore tuna a week. If you do not eat fish, walnuts, flaxseed, and canola oil omega-3s offer, although abortion is not too much. Supplements are another option, after consultation with your doctor.
Be careful with the Trans Fat
Trans fats are solid fats that are made in the kitchen industry by changing the molecular structure of vegetable oil with a very high temperature. Trans fats increase bad cholesterol and lowers good cholesterol. Trans fats also increase inflammation, which is associated with heart disease, stroke, diabetes, and other chronic diseases. Which resulted in much worse for the heart and arteries than saturated fats.
Increased 2% of calories from trans fat increases your chances of developing coronary heart disease by 23%. However, trans fats lurking in some processed foods. It's wise to read labels and avoid foods that contain hydrogenated oils.
Put Fat in the Diet
A healthy diet is not just a means to cut the fat. Fat is an important part of a healthy diet, especially saturated fat. Mediterranean diet gets 30% or more of the calories from fat. This diet is widely regarded as one of the world's healthiest diet. Most of the fat in the Mediterranean diet comes from olive and other vegetable oils, as well as from fish.
A good diet is not about the percentage of fatty acids but on an overall healthy diet. Consumption of fruits, vegetables, grains, fish, lean meats and poultry, and healthy fats for a balanced diet.
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