As we all know, fat is a necessity in our diets. However, there are “bad fats” – fats that accumulate in the arteries and leave our hearts vulnerable to disease, and “good fats” – which lower cholesterol levels and can contribute to weight loss.
Bad fats are known as saturated fats and, according to WebMD, are found in animal products such as meat, eggs and high-fat dairy as well as vegetable fats that are liquid at room temperature. Coconuts are an exception to this rule: full of saturated fats, coconut milk and coconut oil have actually been shown to lower bad cholesterol levels and promote weight loss. In general, WebMD recommends that saturated fats be limited to 10 percent of total caloric intake.
Trans fats are another type of bad fat. However, some trans fats naturally occur in dairy and meat and are not as much of a concern as artificially made trans fats, which are found extensively in baked goods and packaged foods. The best way to watch out for these bad fats is, of course, to learn to read nutrition labels.
Good fats are known as unsaturated fats and include polyunsaturated and monounsaturated fats. These fats are found in vegetable oils, fish rich in omega-3 fatty acids, olives, avocados and nuts, just to name a few.
Good fats are easy to incorporate into your diet at a reasonably affordable price. When baking or frying, swap canola oil for olive oil. Add avocado to sandwiches, wraps and salads. Add salmon (fresh is preferred, but it can be pricey, so canned is a good alternative) to bagels with cream cheese. Add sardines to pasta sauces. Nosh on trail mix or whole wheat bread with peanut or almond butter for snacks. To cut back on bad fats, limit high-fat dairy consumption by opting for coconut milk, skim milk or even other dairy milk alternatives. Consume lean cuts of meat or incorporate some meat alternatives into your diet. Choose fresh foods rather than packaged ones.
Below is a quick and easy smoothie recipe full of good fats. This smoothie makes an excellent breakfast or dessert.
Avocado Coconut Smoothie
-1/4 c of canned coconut milk
-1/4 c water
-1 container of vanilla or plain yogurt
-1/2 of an avocado
-1 tbsp cocoa powder
-2 medjool dates (optional)
-3-4 ice cubs
Remove pits from the dates. Place all ingredients in blender. Blend on low power until dates have blended fully. Pour into glass. This smoothie can also be frozen in a Tupperware container to make an alternative version of ice cream. Makes 2 servings.
