Seeking and Finding Wholeness

Fats are essential to your body and health. Fats help your body absorb nutrients, they help your nerves function, they keep your cells’ membranes (walls) healthy, keep your skin and hair healthy, and much more. The most important organ in your body, your brain, is basically made off 50% fat.

All fats are not created equal, however. Some fats promote your health, others increase the risk of heart disease, cancers, and even cause aging and general sickness.

So what should we do? Your goal is to replace all bad fats with good fats in your diet. This article provides some guidance

The Bad Fats:

• Saturated Fats are Found In:
  Animal products such as meat, dairy, eggs and seafood. Some plants are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
  Effects:
  Raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
• Hydrogenated Fats/Oils
  When liquid oils are “hydrogenate” trans fatty acids are formed.

• Trans Fats
  Also known as Trans Fatty Acids or Hydrogenated Oil
  Trans fats do not occur in nature. They were invented by scientists so they could withstand better in food production process and provide a better “shelf life”.Found In:
  Many commercially packaged foods, commercially fried food (is. French Fries), packaged snacks, microwaved popcorn, also in vegetable shortening and hard stick margarine.

  Effects:
  Causes LDL cholesterol to rise and causes a drop in HDL (”good”) cholesterol, increasing the risk of developing heart disease and stroke.

Which is Worse?
When comparing Saturated with Trans fats, Trans fats are worse for your body.

The Good Fats:

• Mono-unsaturated Fats / Monounsaturated Fats
  Found In:
  Nut, canola, peanut and olive oils, and avocados.
  Effects:
  Lower your total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol).
• Poly-unsaturated Fats / Polyunsaturated Fats
  Found In:
  Seafood like salmon and fish oil, as well as corn, soy, sesame, safflower and sunflower seed oils and nuts. Omega 3 fatty acids belong to this group.
  Effects:
  Lower total cholesterol and LDL cholesterol.

What to do to live healthier?

You need to try and eliminate your intake of Saturated and Trans Fats and increase your intake of the good fats (Monounsaturated and Polyunsaturated Fats). Following are some tips on what you can do:

• Avoid using cooking oils that are high in saturated fats and/or trans fats (ie. coconut oil, palm oil or vegetable shortening).
• Use oils that are low in saturated fats and high in Monounsaturated and Polyunsaturated fats (ie. Canola oil, olive oil and flax seed oil).
• Use olive oil instead of butter for cooking. If you don’t like the taste, look for extra-light olive oil.
• Stop consuming commercially packaged foods (high in trans fats)
• Always read labels and look for the bad (ie. Saturated, hydrogenated and Trans Fats)
• Purchase foods that use trans-fat free alternatives and ones that have good fats.
• Purchase low-fat dairy products (ie. 1% or skim milk)
• Trim visible fats and skins from meat products.
• Since saturated fats are found in animals products (meat, dairy, eggs and seafood) so consume these in moderation.
• Avoid foods that are firm at room temperature because they have Saturated fat. (ie. meat, cheese, butter, luncheon meats, high-fat dairy products, palm, palm kernel, coconut oils).
• Eat cold-water fish, they are also great for your heart (ie. Salmon, albacore tuna, sardines, lake trout, herring and mackerel). These are rich in polyunsaturated fat called omega-3 fatty acids.
• Switch to mayonnaise made with canola oil.
• Do not eat butter or margarine, use olive oil instead.
• If you have to purchase margarine, choose a product that lists liquid vegetable oil as the first ingredient.
• Replace butter with olive oil, instead of slathering your toast with with butter, dip it in dome olive oil.
• Don%u2019t eat microwave popcorn or commercially prepared popcorn.
• Use canola oil instead of butter when you pop up a batch of popcorn at home.
• Flaxseed and flaxseed oil are also rich in omega 3s.

Good Luck