Weekly Wellness: Not all fats are bad

2 months 1 week 5 days ago April 10, 2017 Apr 10, 2017 Monday, April 10 2017 Monday, April 10, 2017 2:54:00 PM CDT 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
ST. LOUIS (AP) — Authorities say a woman has been killed in a St. Louis house fire. KSDK-TV reports... More >>
43 minutes ago June 23, 2017 Jun 23, 2017 Friday, June 23 2017 Friday, June 23, 2017 6:36:00 AM CDT in News
COLUMBIA (AP) — The University of Missouri is considering whether to revoke an honorary degree it granted to Bill Cosby.... More >>
1 hour ago June 23, 2017 Jun 23, 2017 Friday, June 23 2017 Friday, June 23, 2017 6:11:45 AM CDT in News
JEFFERSON CITY (AP) — Missouri Republican Gov. Eric Greitens said he prefers a ramped-up House version of a bill to... More >>
12 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 7:04:56 PM CDT in News
COLUMBIA – Some Missouri citizens will be affected by a change coming to the Missouri Rx program. On July... More >>
12 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 6:59:00 PM CDT in News
COLUMBIA – Members from Crockett Enginerring Consultants and neighhbors from the Villas at Vintage Falls learned that one rezoning plan... More >>
12 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 6:42:00 PM CDT in News
JEFFERSON CITY (AP) — A Missouri circuit judge said Republican Secretary of State Jay Ashcroft's office wrote a confusing and... More >>
13 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 5:54:06 PM CDT in News
KANSAS CITY (AP) — A former Kansas City physician was sentenced to one year and three months in federal prison... More >>
14 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 5:18:30 PM CDT in News
COLUMBIA - The University of Missouri has announced a housing program that would allow guests to rent out rooms in... More >>
14 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 4:55:00 PM CDT in News
COLUMBIA - Southern Boone School District leaders are trying to crack down on outstanding lunch debts. The school board will... More >>
16 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 3:14:00 PM CDT in News
COLUMBIA – MU curators are concerned about finances for plant facility growth. The UM Board of Curators met on... More >>
16 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 3:02:00 PM CDT in News
COLUMBIA - Crisis training for emergency dispatchers began Thursday at the Boone County Sheriff's Department. The training was focused... More >>
16 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 2:50:00 PM CDT in News
COLUMBIA - A heavy police presence on Thursday afternoon in the 200 block of Apple Tree Court has been called... More >>
16 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 2:47:00 PM CDT in News
NIXA (AP) — After years of delays, construction has begun on what will be the largest solar farm in Missouri.... More >>
16 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 2:25:32 PM CDT in News
BOONVILLE – From the color, to the size, to the personality, everything is right about Jake. The supervisor at... More >>
17 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 1:59:58 PM CDT in News
TROY (AP) — A former easte rn Missouri elementary school principal has been sentenced to 15 years in prison for... More >>
17 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 1:46:13 PM CDT in News
ST. LOUIS (AP) — Friendly fire is blamed in the injury to a St. Louis police officer. Officers were... More >>
18 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 1:13:39 PM CDT in News
ST. LOUIS (AP) — Authorities say one man has been killed and another wounded in a St. Louis shooting. ... More >>
18 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 1:09:00 PM CDT in News
KANSAS CITY (AP) — Authorities say a postal employee from Kansas City has pleaded guilty to stealing mail. The... More >>
18 hours ago June 22, 2017 Jun 22, 2017 Thursday, June 22 2017 Thursday, June 22, 2017 1:07:40 PM CDT in News
Columbia, MO
Broken Clouds 69°
8am 70°
9am 72°
10am 74°
11am 76°

Select a station to view its upcoming schedule:

Coming Up Next

7:00a
Today
11:00a
Rachael Ray
12:00p
KOMU 8 News @ Noon
7:00a
Cheaters
7:30a
Cops Reloaded
8:00a
The Steve Wilkos Show

Tonight's Schedule

7:00p
America's Got Talent
9:00p
Dateline NBC
7:00p
The Originals
8:00p
Riverdale
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld