Often times when people hear the word ‘fat’ they want to stay away at all costs. While there are fats out there that we should all avoid, there are also good fats that have an array of health benefits. At Integrative Cardiology Center Of Long Island, a holistic nutritionist on Long Island can help make sure that you are eating the fats that you need to live a healthy life.
Bad Fats
- Saturated Fats
- Saturated fat is animal-based, so it is often found in high-fat meats and dairy products such as:
- Fatty beef
- Pork
- Lamb
- Dark chicken meat and poultry skin
- Butter
- Cheese
- Saturated fat is animal-based, so it is often found in high-fat meats and dairy products such as:
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- High levels of saturated fats can lead to an increase in cholesterol and low-density lipoprotein (LDL) levels. When these levels are increased, it puts you at a greater risk of heart disease and type 2 diabetes.
- It is suggested to have no more than 13 grams of saturated fat per day.
- Trans Fat
- This is the worst type of fat for your body. Trans fat can be found in foods that contain hydrogenated vegetable oils such as:
- Fried foods like doughnuts or french fries
- Baked goods (cookies, cakes)
- Processed snacks
- This is the worst type of fat for your body. Trans fat can be found in foods that contain hydrogenated vegetable oils such as:
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- Trans fat also raises LDL and cholesterol levels and puts you at a higher risk for heart disease than saturated fats.
- It is recommended to cut back on trans fat and replace it with good fats.
Good Fats
- Monounsaturated Fats
- For good health, monounsaturated fats should be used to replace trans fat in your diet and to benefit your heart. This fat is found in a variety of foods and oils such as:
- Nuts (almonds, cashews, peanuts)
- Vegetable oils
- Peanut butter/almond butter
- Avocado
- For good health, monounsaturated fats should be used to replace trans fat in your diet and to benefit your heart. This fat is found in a variety of foods and oils such as:
A holistic nutritionist on Long Island can help you incorporate more good fats into your diet. Contact us here.
- Polyunsaturated Fats
- This fat can be found in plant-based food and oils. Polyunsaturated fats can also decrease your risk of heart disease as well as LDL and cholesterol levels.
- A certain type of polyunsaturated fat is Omega 3 which is especially beneficial for your heart and can help lower your risk for coronary artery disease.
- Omega 3 fatty acids can be found in foods such as:
- Salmon
- Trout
- Sardines
- Tofu
- Seeds
- Soybeans
The first step to having a healthier diet is to reduce your intake of saturated and trans fat. After you cancel out those risky foods, you want to try to incorporate foods into your diet that contain monounsaturated and polyunsaturated fats. By doing this, you will protect your heart and improve your health.
At Integrative Cardiology Center Of Long Island, a holistic nutritionist on Long Island can help you create a diet plan to lead you to a heart-healthy life! Contact us today to make an appointment!