Healthy Fats?

Healthy Fats

Patrick Dickson

Managing Director Spartansuppz

Many people have fat-a-phobia. They have the common misinterpretation and fear that ‘fats’ are bad for you', 'fats make you fat' or 'fats clog up our arteries'.
Yes, it is true that too that the ‘wrong’ kinds of fats can contribute to these factors however, eating ‘healthy fats’ provide many benefits and are essential for health.

Healthy Fats

Fat Loss

Many people find this hard to believe, but you need to eat fats, to get thin!

 

Did you know, by choosing 'fat-free' food, you are actually choosing foods higher in sugar, carbohydrates and lower in protein?

Sometimes people find that they hit a plateau in their fat loss, this means your fats intake needs to be increased. 

Fats also leave you feeling fuller for longer. Also if your goal is fat loss, having a high fat, protein is recommended to encourage your body to utilise fats and your primary energy source as opposed to carbohydrates. 

Why We need Fat!

    • Without consuming healthy fats, many vitamins such as A, D, E & K will not be absorbed, which are only found in fat-containing food.

       A large amount of fat makes up our bodies - 25-35% of a females body & 15-25% of males - fat is needed for our bodies to function and a source of energy.

      A large portion of our brain and cell membranes are composed of healthy fats. Therefore, we need fats for our cognitive functions.

      Fat is needed to protect our internal organs, construct tissue lining and generate hormones.

      Fats are needed and are essential for healthy liver and bile function 

      Fats help the inflammatory healing process 

      Fats lubricate the digestive system and help remove toxins from the body
    Good Vs. Bad Fats 
     
    It is important to know and differentiate between ‘Good’ and ‘Bad’ fats and cholesterol.

    Low-Density Lipoprotein (LDL) -  

    This fat is harmful and potentially increases the risk of blocked arteries, heart disease and stroke.

    High-Density Lipoprotein (HDL) - 

    Helps remove fat from our blood and decreases blockage

    It is important we maintain a balanced diet to ensure ‘bad’ (LDL fats) are lowered and our ‘good’ (HDL fats) are increased. It is suggested we...

     

    Eat moderate amounts of unsaturated fats
    Cut down saturated and trans fats
    Maintain a healthy weight
    Exercise

    Healthy Fats

    Unsaturated Fats
    Unsaturated Fats are divided into 2 categories...
    1. Monounsaturated Fats 
    2. Polyunsaturated Fats
    We are required to eat unsaturated fats to keep our bodies functioning and brain alert. Here are some recommend food sources on where to find this fat...

    Monounsaturated Fats
    These fats are ‘good’ for our cholesterol levels.

    These fats include -

    Oils -
    e.g. Olive & Canola Oil.
    Nuts  - 
    e.g. Macadamia, Almonds, Pistachios.
    Plant - 
    e.g. Avocado,

    Polyunsaturated Fats

    Polyunsaturated fats help balance out cholesterol levels, however, not as much as 'Monounsaturated Fats' do.

    These fats include - 

    Oils - 
    e.g. Safflower, Sunflower & Corn Hill.
    Eggs 
    Dairy Products 
    e.g. Milk, Cheese, Yoghurt.

    Furthermore, polyunsaturated fat provides the benefits of...

    Benefits - 

    Maintaining healthy vision
    Brain health
    Benefit mood
    Ensures our blood remains ‘smooth’ and less prone to clogging up
    Reduce the risk of diabetes
    Reduces risk of heart attack
    Reduces symptoms of asthma and eczema 
    Healthy Fats

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