Friday, March 8, 2013

Fat Facts - Low Fat High Protein High Carb Diet to Lower Cholesterol

The truth is we need fats in our diet. Fats, proteins, and carbohydrates are the 3 nutrients that supply our calories. For infants and young children fats in their diet is essential for normal growth and development. Fat is credited for controlling inflammation and blood clotting, maintaining healthy skin tissue and hair, brain development, and insulating the body. In addition fat aids in the absorption of vitamins A, D, E, and K and helps move them through the bloodstream. Finally fat is a great source of energy.

Fats are found in both plant and animal products and come in both solid and liquid forms. All fats are not the same. Some are "good fats" while others are harmful to the body and are called the "bad fats." Understanding the difference between them is important to maintain good health and for weight loss success.

Unsaturated Fats (good fats) are monounsaturated and polyunsaturated. Polyunsaturated or omega 3 fatty acids are necessary and must come from food sources because the body does not make this on its own. Omega 3 fatty acids have many benefits. They help to lower blood pressure and lower the risk of such health conditions as diabetes, inflammatory bowel disease, stroke, some cancers, and rheumatoid arthritis. Examples of food products high in polyunsaturated omega 3 fatty acids are oily fish such as tuna, mackerel, and salmon. They are also found in some vegetable oils like safflower, sunflower, corn, and soybean oils. Another source of this important fat is found in dark leafy green vegetables. Canola and olive oils are great examples of monounsaturated fats.

Saturated Fats and Trans Fat (bad fats) will raise Low-Density Lipoprotein (LDL) cholesterol levels and put you at risk for Coronary Heart Disease (CHD). Saturated fat is found mainly in animal and dairy products like cheese, butter, fatty meats, and whole milk. Bad fats are also found in tropical oil such as coconut and palm oils and best to be avoided. Trans fat is made by the process of hydrogenation when hydrogen is added to vegetable oil. Food products high in trans fat are processed and fried foods. Fast food, baked goods, crackers, margarine, and pastries are all food products that contain trans fatty acids. For a healthy heart it would be wise to dump these foods.

Proteins and carbohydrates have a value of 4 calories/gram and fats more than double at 9 calories/gram. Even though 9 grams of butter (saturated fat) compared to 9 grams of olive oil (unsaturated fat) carry the same caloric value how it effects your health is different. It is my opinion that for weight loss success a low-fat (decreasing dietary fat by 1/3), high carbohydrate, and high protein diet is smart. Start reading the food product labels at the grocery store, make healthier food selections, and replace the bad fats with unsaturated fats. For instance some cheeses are healthier than others or purchase skim milk instead of whole, use olive oil for cooking instead of lard, shop for leaner cuts of meat, skinless poultry, or fish. Try this happy heart low-fat recipe on your family. I'm sure you won't get any complaints!

Dill-icious Baked White Fish with Capers

Lay-out a large piece of aluminum foil

Place fresh white fish filet in middle of foil

Brush with olive oil

Drizzle with fresh squeezed lemon juice

*Top with-

a. dried dill or fresh dill weed

b. black pepper

c. capers

Fold foil forming a pouch sealing it up and around the white fish

Bake: Pre-heated 425 degree oven

Time: Until flaky for 12-15 minutes (baking time varies depending on filet size)

Serve with a leafy green salad tossed with olive oil and balsamic vinegar and a whole wheat dinner roll.

*Get creative and try some of your favorite spices in place of the dill, black pepper, and capers. Maybe try substituting shallots and garlic, yum!








C. Davis
Weight Loss Expert

Understanding how and why our body requires and uses different foods is the cdavisreports.blogspot.com first step to good health and weight loss.

Visit cdavisreports.blogspot.com my website for 9 other "Hot Tips to Dieting Success". Read featured articles from my "Author's Corner" with topics on obesity, dieting, and weight loss. Learn more about healthy online diet plans that guarantee success.

Good Luck and Good Health

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