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Lee, I keep hearing that I should consume some "healthy fats" in my diet every day. The problem is, I'm not sure what makes a fat a "healthy" fat. Which healthy fats should I be eating and how much? How much is too much?
Amy Hightower, Los Angeles
Amy, you're not alone in not knowing what is a healthy fat! This is a term loosely thrown around, but not a lot of people really explain the difference between good and bad fats. Let's start with the basics. There are four main kinds of fats you will find in your daily diet: monounsaturated fat, polyunsaturated fats, saturated fats, and trans fats.
The first two types of fat, monounsaturated and polyunsaturated, are the healthy fats you've been hearing so much about. These fats are largely the same; the main difference being monounsaturated fat has one double bond in the fatty acid chain, while polyunsaturated fats have two or more. The second two fats, saturated fats and trans fats, are the types of fat you want to steer clear of. These are the fats found in processed foods that have been hydrogenated, or heated to a high temperature and then introduced to hydrogen. This causes the shelf life of the fat to be greatly extended, but as a result become grossly unhealthy for your heart and cholesterol levels. Ok, now that you know what good and bad fats are, what are some sources for healthy fat? Sources for healthy fats include cold-water fish, plant oils, nuts and seeds.
Cold water fish, such as salmon, mackerel, and tuna are naturally extremely high in both mo
Fish Are An Excellent Source of Healthy Fats.
nounsaturated fats and Omega 3 fatty acids, a fat that can do everything from supporting your brain power to making your hair and nails healthier. Fish oil can even help you get leaner! If fish turns you off, keep in mind you can still reap the benefit of their fats through a quality healthy fats product, such as Labrada's EFA Lean, or the Labrada Wellness line's Lean Lipid capsules. Both products will offer you high quality, healthy fats in an effective amount.
Plant oils are a healthy alternative to butter, margarine, and other processed, hydrogenated products used to cook. Olive oil, hemp oil, grape seed oil, avocado oil, canola oil, and peanut oil are all examples of healthy plant oils, but some are better suited for things than others. When cooking, I like to use coconut oil and olive oil, at low to medium temperatures. If you cook at too high a temperature, you'll ruin the oil's health benefits.
Nuts and seeds are perfect for a healthy snack that is easy to eat and you can take anywhere. Nuts and seeds are high in both mono and poly unsaturated fats, and some have very high concentrations of Omega 3 fatty as well. Also, any of the oils pressed from nuts and seeds are healthy fats; some of the more popular pressed nut and seed oils are peanut oil and flax oil.
Now how much healthy fat should you consume in one day? The jury is still out on this question, but I would personally recommend that about 20% of your daily caloric intake come from healthy fat sources. This may seem a little high to some, but keep in mind that these fats are helping your body keep a healthy balance, and excluding or cutting them out of your diet can make you feel tired, lethargic, and even slow down your weight loss/muscle gain.
Until next time,
stay healthy and strong.
Get lean, live lean!
Yours for a Lean Body,
Founder & CEO Of Labrada Nutrition
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