Fats
Contrary to popular belief, fat is very essential and should never be eliminated from the diet. However, you should know that there are good fats and bad fats.
Healthy fats are vital since they have many important roles, such as lowering blood cholesterol, keeping your heart and arteries in good health, assisting in the absorption of fat-soluble vitamins, protecting the organs, reducing the inflammation and supporting your immune system.
Healthy fats
- Monounsaturated fats – olive oil, canola oil, macadamia nuts, avocados, almonds, peanuts, etc.
- Polyunsaturated fats – fatty fish, canola oil, safflower oil, flaxseeds, soybean oil, seeds, etc.
Tips
- Consume at least once a week a source of fatty fish, such as salmon or trout
- For your salads, use olive oil and add some raw nuts
- You can also have nuts as a snack
Unhealthy fats
- Saturated fats – hydrogenated oil (palm and coconut oil), dried coconut, fast food, butter, animal fat, chocolate, whipped cream, etc.
- Trans-fat – margarines, doughnuts, cakes, biscuits, chips, fast food, etc.
Tips
- Try to avoid this category as much as possible
- Trim visible animal fat and choose low fat products
- Bake your own pastries at home with less fat
