GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

August 22, 2019 By Navnee Garg 1 Comment

Healthy Fats vs. Unhealthy Fats: Weight Loss, Heart Health & More

healthy fats

“Fat” used to be a bad word in nutrition. Years ago, your doctor might have recommended that you limit or avoid fat in your diet. You will be surprised to know that all fats aren’t bad. In fact, some ‘healthy fats’ lower your cholesterol level and help keep you healthy.

What are Dietary Fats?

Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones too. Your body definitely needs fat.

Healthy Fats vs Unhealthy Fats

Since fats are an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.

Monounsaturated fats and polyunsaturated fats are known as the “good fats” or “healthy fats” because they are good for your heart, your cholesterol, and your overall health. Adding more of these healthy fats to your diet may help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

Sources: Olives, Avocado, Nuts, Peanut butter, flaxseed, walnut, soymilk, tofu.

Unhealthy or “Bad” fat are the Trans Fats. Small amounts of naturally occurring Trans Fats can be found in meat and dairy products but it is artificial Trans Fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels.

Sources: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “Trans Fat-Free”.

Saturated fats, while not as harmful as Trans Fats, can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation.

Sources: Red meat, butter, ice cream, chicken skin.

Tips to Add More Healthy Fats to Your Diet

Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

  1. Say NO to Trans Fats from your diet. Check food labels for Trans Fats. Limiting commercially-baked goods and fast food can go a long way.
  2. Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions.
  3. Prefer Omega-3 Fats: Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
  4. Cook With Olive Oil: Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.
  5. Eat More Avocados: Try them in sandwiches or salads. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.
  6. Go Nuts: You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.
  7. Snack on Olives: Olives are high in healthy monounsaturated fats and make for a low-calorie snack.
  8. Dress Your Own Salad: Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.

We hope this article helps you make more informed decisions on eating healthy fats. Do leave your thoughts in the comments below.

Want to know some Healthy Fat based recipes? Stay tuned for the next part of the article!

#BeTheForce

About Navnee Garg

Navnee Garg, a clinical nutritionist by profession is experienced in efficiently tackling issues such as weight management, diabetes, thyroid, stress eating, child nutrition, pregnancy and lactation, renal diseases etc. She works to understand the minutest details of all her players so as to be able to customize their health goals as per their body types. Her ultimate goal is to help her players achieve a healthy lifestyle and fitness lifelong. Her own health Mantra is ‘Being healthy... isn't a goal, it is a way of living'.

❮❮ Previous Post
Next Post ❯ ❯

Comments

  1. Vivek says

    October 9, 2019 at 8:45 pm

    Very useful article 👌

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Search

Recent Posts

  • Sleep Series: The Relentless Rivalry of REM and NREM
  • Welcome the Summer With Sunscreen
  • Pranayama To Detoxify The Body, Mind And Vital Organs
  • Should You Eat Eggs During Summer?
  • How Does Omega 3 Help Muscle Building and Recovery

Stay Updated

Archives

  • April 2021 (14)
  • March 2021 (27)
  • February 2021 (24)
  • January 2021 (26)
  • December 2020 (27)
  • November 2020 (25)
  • October 2020 (27)
  • September 2020 (26)
  • August 2020 (26)
  • July 2020 (26)
  • June 2020 (27)
  • May 2020 (25)
  • April 2020 (24)
  • March 2020 (24)
  • February 2020 (21)
  • January 2020 (17)
  • December 2019 (21)
  • November 2019 (24)
  • October 2019 (25)
  • September 2019 (23)
  • August 2019 (18)
  • July 2019 (23)
  • June 2019 (21)
  • May 2019 (24)
  • April 2019 (21)
  • March 2019 (22)
  • February 2019 (21)
  • January 2019 (25)
  • December 2018 (16)
  • November 2018 (11)
  • October 2018 (12)
  • September 2018 (13)
  • August 2018 (23)
  • July 2018 (17)
  • June 2018 (23)
  • May 2018 (17)
  • April 2018 (28)
  • March 2018 (19)
  • February 2018 (14)
  • January 2018 (22)
  • December 2017 (16)
  • November 2017 (28)
  • October 2017 (22)
  • September 2017 (23)
  • August 2017 (10)
  • July 2017 (12)
  • June 2017 (13)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (7)
  • February 2017 (7)
  • January 2017 (12)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (8)
  • August 2016 (13)
  • July 2016 (11)
  • June 2016 (10)
  • May 2016 (13)
  • April 2016 (18)
  • March 2016 (19)
  • February 2016 (8)
  • January 2016 (8)
  • December 2015 (6)
  • November 2015 (10)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (14)
  • July 2015 (12)
  • June 2015 (15)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (10)
  • February 2015 (6)
  • January 2015 (13)
  • December 2014 (14)
  • November 2014 (12)
  • October 2014 (6)
  • September 2014 (16)
  • August 2014 (14)
  • July 2014 (9)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Shreyans Ravrani

Shreyans Ravrani Shifts From Illness to Wellness!

At the age of 38, Shreyans Ravrani led a lifestyle which wasn’t very different from the working professionals of his age group. As a Gujarati, his diet involved regular consumption of oily food and sweets, something he never realized can be detrimental to his … [Read More...]

Susant Dash

Small Changes For Big Rewards – Officer Susant Dash User Journey

It’s no surprise that the heavy burden of managing this COVID-19 crisis has fallen heavily on our frontline heroes. The members of our police force have faced the worst of it. During this time, it is very important to keep oneself healthy in order to protect others. While this is expected, it is no easy […]

Shreejit Nandkumar

Shreejit Nandkumar Reaches His Health Goal With Determination and Consistency!

Losing weight or getting fit isn’t just about hitting the gym regularly or having a fitness regime. Pumping iron by itself cannot guarantee sustainable weight loss. It needs to be supplemented with a proper diet as well. One of our players, Shreejit Nandkumar, learned this little fact that changed his life forever.   A 47 year […]

chandan tiwari

Chandan Tiwari Makes A Positive Lifestyle Shift!

Life is full of unexpected twists and turns and as you age those twists and turns keep getting narrower. But as long as you are determined to pull through, nothing can stop you. And sometimes all you need is a helping hand. The story of our player Chandan Tiwari is one such example.  Life Before […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii