Good fat vs Bad fat - How to choose the fat in your diet wisely?
Fat is an important macronutrient that should make up 20 to 35 % of your total calorie intake as per US Dietary guidelines. Your body needs certain amount of fat to store energy, keep the body warm and facilitate protein activity. Fats are important for growth, immune function and reproduction as well. Many vitamins like Vitamin A,D,E & K require fat for absorption and storage. Therefore, it is clear that fat is essential for your body to function. The question is, which fat is good for you?
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Good fats (Monounsaturated and Polyunsaturated fats):
Oils – Canola, Olive, Safflower, Sunflower, Corn oils
Nuts – Walnuts, Almond
Cabbage & vegetables from cabbage family like broccoli, cauliflower
Bad fats (Trans fats and Saturated fats)
Commercial baked goods
Deep fried foods
Excessive saturated dairy
Some oils like palm and coconut oil
Good fats improve the cholesterol profile and reduce the risk of heart disease while bad fats worsen the cholesterol profile and increase the risk of heart disease. Choose wisely!
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