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Fats you CAN eat

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Just Jules Fitness Move 2 Lose    Fats you can eat!

It wasn’t
long ago that we blamed fat for all of life’s ails. Sure, fat can make you gain
weight and contribute to chronic diseases like heart disease, cancer and
stroke. But not all fats were created equal. In fact, as you’ve probably heard,
certain types of fat are actually good for your health.
So which
“fattening” foods should you be eating?
“While
it’s a good idea to limit saturated fats (found in cheese, meat, butter,
sausage and desserts), you need fat to aid in the absorption of fat-soluble
vitamins, including vitamins A, E, D and K,” says Registered Dietitian Patricia
Bannan, author of Eat Right When Time Is Tight. A bonus: Fat makes
you feel full for longer periods of time.
The key
is focusing on the good fats (monounsaturated and polyunsaturated) and
eliminating the bad fats (trans and saturated fats). Here are a few of Bannan’s
favorites:
Avocados Sure, avocados are high in fat —
perhaps that’s why they’ve earned the nickname “butter pears” — but most of the
fat in an avocado is monounsaturated, the heart-healthy kind that actually
lowers bad cholesterol. In recent years, the U.S. government has even revised
its official nutrition guidelines to urge Americans to eat more avocados.
Moderation is still key, since one medium avocado boasts 30 grams of fat. Try
substituting avocadoes for butter or cream cheese, or replace the mayo on your
sandwich with avocado slices.
Eggs Eggs are an inexpensive and easy
source of protein. People often think eggs whites are a healthier option than
whole eggs because they contain less fat, and while it’s true that the egg yolk
contains some fat, it’s also packed with important nutrients. One whole egg
contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also
a good source of choline (one egg yolk has about 300 micrograms of choline), an
important B vitamin that helps regulate the brain, nervous system and
cardiovascular system. And while there’s a lot of buzz about the cholesterol in
eggs, research has linked moderate egg consumption to improved heart health.
Olive Oil Olive oil is commonly used in
the Mediterranean diet (one of the most recommended for a healthy lifestyle),
and we’ve all heard that olive oil reduces the risk of heart disease, blood
pressure and certain types of cancer. However, it still packs 100 calories per
tablespoon, so moderation is important if you’re watching your weight. A recent
study published in Neurology found that cooking with heart-healthy olive oil
and using it for salad dressing may cut stroke risk.
Nuts Your best bets for nutrition are
almonds, walnuts and pistachios. Almonds are the richest in vitamin E; walnuts
contain a plant-based omega-3 fatty acid; and pistachios have lutein and
zeaxanthin, carotenoids important for eye health. Research shows nut eaters are
generally thinner, less likely to develop type 2 diabetes and have a reduced
risk of heart disease to boot. In terms of getting the most from your snack,
pistachios win hands down. One of the lowest-fat nuts, you get 49 pistachios in
a 1-ounce serving, compared to 23 almonds or 14 walnut halves.
Nut
Butter
Nut
butters are another source of healthy fats, and peanut butter is just the
beginning—try almond or cashew butter if you’re feeling adventurous. All of
these butters boost protein and fiber intake. Just be forewarned, some are high
in added sugars. Choose all-natural nut butters with as few ingredients as
possible. Bannan likes almond butter jars that contain “dry roasted almonds” as
the sole ingredients. Some may also contain sea salt.
Fatty
Fish
The term
“fatty fish” may sound unappealing, but actually, these are the healthiest and
most delicious foods from the sea. Oily fish such as salmon, tuna, sardines,
mackerel and trout are full of omega-3 fatty acids—good fats, unlike the bad
saturated fat you find in most meats. According to the American Heart
Association, people should eat at least two servings weekly of lake herring,
lake trout, mackerel, salmon, sardines or tuna for the healthy omega-3 fats
they contain.

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