Weekly Wellness: Not all fats are bad

6 months 1 week 3 days ago Monday, April 10 2017 Apr 10, 2017 Monday, April 10, 2017 2:54:00 PM CDT April 10, 2017 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

Columbia - FAT. Most people think of this as a bad word, right? When we are reading labels at the grocery store, we are looking for those key words "low-fat" and "fat-free", right? What a lot of people don't realize is that there is good fat and bad fat. In other words, not all fats are bad.

The phrase “healthy fat” usually refers to monounsaturated and polyunsaturated fats. Healthy fats help to reduce LDL (bad) cholesterol. Some research shows that healthy fats can also help insulin and blood sugar levels (decreasing the risk of type 2 diabetes).

Monounsaturated fats are anti-inflammatory, can reduce the risk of cardiovascular disease, and are full of healthy nutrients. Polyunsaturated fats are omega-3 and omega-6 fatty acids. These are essential fats our bodies need for brain function and cell growth. Omega-3s (found in fish, nuts and seeds) are beneficial for heart health. Omega-6s can be found in certain plant-based oils. Omega-6s work with omega-3s to lower LDL cholesterol, but don't go crazy with it. Some research shows that eating more omega-6 than -3 may contribute to inflammation and weight gain.

So what are the bad fats then? Good rule of thumb: always avoid TRANS fats. How can you spot them? If you see the words "partially hydrogenated oils,” step away from the product. Most trans fats are artificial and raise your LDL cholesterol while lowering your HDL (good) cholesterol. According to the American Heart Association, trans fats increase your risk of developing heart disease and stroke, and are associated with a higher risk of type 2 diabetes.

What about saturate fat? The USDA Dietary Guidelines and the American Heart Association still recommend limiting your intake and opting for monounsaturated and polyunsaturated fats instead.

Need a grocery list of the best fats to buy? Here ya go!

1. AVOCADOS: One medium avocado has approximately 23 grams of fat, but it is primarily monounsaturated fat. Plus, a medium avocado contains 40 percent of your daily fiber needs, is naturally sodium- and cholesterol-free, and is a good source of lutein, an antioxidant that may protect your vision.

2. WALNUTS: Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha linoleic acid, an omega-3 found in plants. A recent study linked a handful per day to lower total cholesterol and LDL cholesterol as well as improved blood vessel function. Research has also shown that eating nuts appears to reduce the risk of blood clots that can cause heart attacks and improve the health of the lining of our arteries.

3. OTHER NUTS: Nuts like pecans, pistachios, cashews, and almonds also pack a lot of healthy fats. Almonds are the richest in vitamin E, and pistachios have lutein and zeaxanthin, carotenoids important for eye health. One 1/4 cup serving per day is all you need. Some varieties are fattier than others, so pay close attention to serving sizes.

4. NUT AND SEED BUTTERS: Almond butter and cashew butter and sunflower seed butter - oh my! You can look to any of these butters for a plant-based dose of monounsaturated and polyunsaturated fats.

5. OLIVES: One cup of black olives has 15 grams of mainly monounsaturated fat (along with other nutrients like hydroxytyrosol that has been linked to cancer prevention). And, in case you needed

another reason to snack on olives, research suggests that olive extracts function as anti-histamines on the cellular level.

6. OLIVE OIL: Olive oil is full of monounsaturated fats. But be mindful of your use - one tablespoon has 14 grams of fat.

7. GROUND FLAXSEED: One cup of ground flaxseed has 48 grams of healthy, unsaturated fat. Flaxseed is a great source of omega-3 fatty acids, too. Flaxseed also contains both insoluble and soluble fiber, so it can help you feel fuller longer as well as reduce cholesterol and promote heart health.

8. SALMON: Oily fish like salmon (and sardines, mackerel, and trout) are full of omega-3 fatty acids. The American Heart Association recommends eating at least two servings weekly to get the best benefits.

9. TUNA: Tuna contains both healthy fats and omega-3s. Like salmon, you should limit your intake to about 12 ounces (two meals) a week to avoid overexposure to things like mercury that can be found in small amounts in seafood.

10. DARK CHOCOLATE: One ounce (about 3 fingers’ worth) of dark chocolate counts as one serving and contains about 9 grams of fat. About half of its fat content is saturated, but it also contains healthy fats and numerous other healthy nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants).

11. TOFU: Tofu can be a good source of monounsaturated and polyunsaturated fats. A 3-ounce portion of super firm tofu contains 5 to 6 grams of fat and about 1 gram of saturated fat. It’s a plant-based protein that is low in sodium and provides nearly a quarter of your daily calcium needs.

12. EDAMAME: Soybeans contain polyunsaturated and monounsaturated fats, and protein and fiber! Win win win win!

13. SUNFLOWER SEEDS: A small handful of sunflower seeds give you a dose of healthy fats, protein, and fiber.

14. CHIA SEEDS: Chia seeds contain omega-3s, fiber, protein, essential minerals, and antioxidants.

15. EGGS: One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system).

There are some foods that are higher in saturated fat but can still be part of a healthy diet. It's just important to eat them more sparingly than the foods listed above. They are:

16. Lean grass-fed beef and pork

17. Full-fat milk

18. Full-fat yogurt

19. Parmesan cheese

So grab this list when you're heading to the grocery store and load up on some new GOOD fats!

(Source: http://blog.myfitnesspal.com/19-sources-of-healthy-fats-you-should-be-eating/)

More News

Grid
List
COLUMBIA - Boone and Callaway County has a new circuit judge. Judge J. Hasbrouck “Brouck” Jacobs will preside over... More >>
1 hour ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 8:04:00 PM CDT October 20, 2017 in News
COLUMBIA - Mid-Missouri high school football teams are kicking off the final week of Friday Night Fever. In our FNF... More >>
3 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 6:51:00 PM CDT October 20, 2017 in Continuous News
COLUMBIA - Fight for the First documentary was shown at the Missouri theatre for donors and students Friday. The film... More >>
3 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 6:32:00 PM CDT October 20, 2017 in News
COLUMBIA - Below are scores from the last week of the high school football season. Final scores will be in... More >>
3 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 6:27:00 PM CDT October 20, 2017 in News
ST. LOUIS (AP) — A Nigerian citizen living in St. Louis has been sentenced to six and a half years... More >>
4 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 6:01:00 PM CDT October 20, 2017 in News
COLUMBIA - #MeToo started as a tweet and turned into an international discussion on sexual harassment. Columbia resident Macy... More >>
4 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 5:52:00 PM CDT October 20, 2017 in News
COLUMBIA - Columbia is attracting attention for its innovation in collegiate eSports. From having the first varsity collegiate all-woman eSports... More >>
6 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 3:45:00 PM CDT October 20, 2017 in News
JEFFERSON CITY (AP) — Missouri Gov. Eric Greitens says the state no longer will make children in foster care pay... More >>
6 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 3:22:00 PM CDT October 20, 2017 in News
MEXICO – A former teacher pleaded guilty Friday to two counts of sexual contact with a student. Robert Cortez,... More >>
6 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 3:04:00 PM CDT October 20, 2017 in News
ASHLAND - Namaste Health Care alerted 1,600 patients to a security breach that happened the weekend of Aug. 12-13. A... More >>
7 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 2:44:00 PM CDT October 20, 2017 in News
JEFFERSON CITY – Jefferson City Mayor Carrie Tergin announced that October 20 th would be recognized every year as Buckle... More >>
7 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 2:42:00 PM CDT October 20, 2017 in News
COLUMBIA - The city of Columbia received a perfect score on the Human Rights Campaign's Municipal Equality Index, city officials... More >>
7 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 2:10:00 PM CDT October 20, 2017 in News
COLUMBIA - Volunteers from the city and community spent the day picking up litter, clearing branches and cleaning sidewalks in... More >>
8 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 1:55:00 PM CDT October 20, 2017 in News
GREENSBURG, Pa. (AP) — A Pennsylvania man has been jailed on charges he sold heroin in the hospital maternity ward... More >>
8 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 1:48:59 PM CDT October 20, 2017 in News
KANSAS CITY (AP) — A jazz museum that's plagued by operating losses and bounced checks to musicians could be headed... More >>
9 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 12:39:06 PM CDT October 20, 2017 in News
KANSAS CITY (AP) — Relatives of man who died at the Hutchinson Correctional Facility are alleging that a fungus infected... More >>
11 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 10:55:00 AM CDT October 20, 2017 in News
CALLAWAY COUNTY - A 21-year-old man faces a handful of charges for allegedly stealing from a church and also stealing... More >>
11 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 10:47:00 AM CDT October 20, 2017 in News
COLUMBIA - Two felons from Columbia were charged in federal court with illegally having guns and ammunition. Ladame Smith... More >>
11 hours ago Friday, October 20 2017 Oct 20, 2017 Friday, October 20, 2017 10:19:00 AM CDT October 20, 2017 in News
Columbia, MO
Broken Clouds 67°
10pm 64°
11pm 63°
12am 64°
1am 64°

Select a station to view its upcoming schedule:

Coming Up Next

8:00p
Dateline NBC
10:00p
KOMU 8 News @ 10
10:35p
The Tonight Show Starring Jimmy Fallon
9:30p
Seinfeld
10:00p
Seinfeld
10:30p
Rules of Engagement

Tonight's Schedule

7:00p
Law & Order True Crime: The Menendez Murders
8:00p
Dateline NBC
7:00p
Crazy Ex-Girlfriend
8:00p
Jane the Virgin
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld