Live Long & Eat Good Fats

Heart disease is undoubtedly the most common reason why customers visit Idaho Nutrition Associates' team of Registered Dietitians, but there are many other factors as well. Heart disease continues to afflict about half of all American adults and is still the nation's top cause of death, despite incredible breakthroughs in our knowledge of prevention and treatment. It's imperative to focus on what we can manage because, of course, we have no influence over things like our age or genetic susceptibility. It is no secret that diet is important for maintaining good health in all areas, especially the heart. But there is a lot of conflicting information on nutrition that is widely available. Knowing what to believe and what to ignore can be challenging.

Food fat has long been a problem.

Research that has been around for a while indicates that 20 to 35 percent of our daily calories should come from fat. The appropriate range for someone consuming 2000 calories per day is 44-78 grams of fat. According to more recent research, certain persons may benefit in reducing metabolic risk factors such high blood sugar, high insulin levels, excess weight, and unbalanced cholesterol levels by eating more than 35% of their calories from fat.

Remember that fats have a whopping 9 calories per gram, making them heavy in calories no matter how you slice it. As compared to carbohydrates or protein, it is more than twice as many calories per gram. And when it comes to the health of your heart, not all fats are created equal. Obtaining the proper fats is just as crucial as obtaining

.

Unsaturated fats have been deemed the best choice for heart health when used in place of saturated and trans-fats.  Unlike solid saturated fat, unsaturated fats are liquid oil at room temperature. There are two main types of unsaturated fats:

1. Monounsaturated Fats are found in seeds and nuts and are the primary fat in avocado, olive, peanut, and canola oils. Their positive health benefits include reduction of total and LDL (bad) cholesterol levels as well as improvement in the ratio of LDL to HDL, another important heart health indicator. They have also been found to help regulate blood sugar levels and lower blood pressure.
2. Polyunsaturated Fats include omega-3s and omega-6s which are essential to good health. Oils rich in polyunsaturated fats are known to help lower LDL levels. Overall the American diet contains more than enough omega-6s; however omega-3s tend to be lacking.
4. When compared to saturated and trans fats, unsaturated fats have been found to be the healthiest option for heart health. Unsaturated fats are liquid oil at normal temperature in contrast to solid saturated fat. Unsaturated fats can be divided into two categories:
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6. Seeds and nuts include monounsaturated fats, which are also the main component of avocado, olive, peanut, and canola oils. Their advantages for health include lowering levels of total and LDL (bad) cholesterol as well as raising the ratio of LDL to HDL, another crucial marker for heart health. They have also been shown to help decrease blood pressure and control blood sugar levels.
7. Omega-3 and omega-6 polyunsaturated fatty acids are crucial for health. Polyunsaturated fats in oils are proven to decrease cholesterol.
9. Salmon, tuna, trout, and sardines are among the fish sources of omega-3s that are best absorbed. Canola oil, flaxseed, walnuts, and tofu are examples of plant sources.
10. Various plant oils, including those made from maize, safflower, sunflower, soybean, cotton seed, and sesame seeds, as well as animal products made from corn, include omega-6 fatty acids. They are widely available in restaurant cuisine, freezer meals, and snack foods. Despite being crucial for health, over consumption is connected to inflammation and heart disease.
11. Animal products like butter, cheese, whole milk, egg yolks, and meats are the main sources of saturated fats. Some plants, like coconut and palm oil, which are solid at room temperature, are likewise heavy in saturated fats. The history of saturated fat has been rocky. Overall it has been shunned due to increasing the risk,At first look, it seems as though saturated fat has been unfairly blamed. However, several professional viewpoints have pointed up shortcomings in this current study. Where does it leave us, then? Recent studies have shown some saturated fats that may have a neutral impact on heart health, but this shouldn't be interpreted as a license to overindulge. Monounsaturated fats are preferable to saturated fats for heart health, according to research. Even with all the current debate around saturated fats, limiting saturated fat might still be a wise choice. For people with heart disease symptoms, the American Heart Association advises no more than 5 to 6 percent of calories come from saturated fat, and no more than 10 percent.There are two types of trans-fats: naturally occurring and manufactured. The worst news for heart health is the artificial trans-fats, which are mainly found in margarine, shortening, and processed food items. They increase the risk of heart disease and stroke, lower HDL (good) cholesterol, increase LDL cholesterol, and are suspected to be a factor in the emergence of type 2 diabetes. Less of these man-made fats are being used in food production, but consumers should be aware that if a product has less than 0.5 grams per serving, trans-fats may not be listed on the nutrition label. The simplest approach to ensure that your food doesn't contain trans fats is to study the ingredient list and avoid anything that contains hydrogenatedTry These 7 Easy Tips To Improve the Quality of Your Fat Intake:
12. 1. Consume fatty fish two times per week.
    2. Choose low-fat dairy options.
    3. Portion out nuts and seeds to about ¼ cup – they are healthy but calorie dense.
    4. Consume plant-based omega-3’s including ground flax, chia seeds, walnuts, or tofu.
    5. Use avocado in place of butter as a spread or consume as a snack.
    6. Saute, roast, and cook with oil instead of butter.
    7. Swap out meat for a plant-based meal rich in beans, tofu, or legumes.
    8. A single piece in a larger orchestra that is crucial for heart health is getting the appropriate kinds of fat in the right amounts. It is also crucial to place an emphasis on substituting items heavy in calories, fat, and sugar with a variety of nutritious meals such fruits, vegetables, whole grains, nuts, and seeds. Despite the existence of generic guidelines, many individuals find it beneficial to consult with a Registered Dietitian (RD) to tailor their needs. An RD can recommend an excellent supplement with the right dosage, for instance, if you are allergic to fish and cannot achieve your recommended consumption of omega-3 fatty acids. Additionally, they can determine how much fat you should ingest based on your present health. Consult an RD for assistance if heart disease is a worry for you.