Good fats and bad fats

Good fats and bad fats

Good fats and bad fats, latest research

Search for: Good fats and bad fats, latest research


Canola: 75% poly-un-saturated
Olive oil: 73% mono-un-saturated 
Peanut oil: 46% mono-un-satured, 32% poly-un-saturated

Sunflower oil: 66% poly-un-saturated
Corn: 55 poly/28 mono


Butter: 63% saturated/26 mono-un-saturated
Coconut oil: 82% saturated
Lard: 39% saturated/45 mono-un-saturated
Palm oil: 82% saturated/11 mono-un-saturated

Monounsaturated and polyunsaturated fats ? lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

When it comes to dietary fat, what matters most is the type of fat you eat. Contrary to past dietary advice promoting low-fat diets, newer research shows that healthy fats are necessary and beneficial for health.

increase disease risk, even when eaten in small quantities. Foods containing trans fats are primarily in processed foods made with trans fat from partially hydrogenated oil. Fortunately, trans fats have been eliminated from many of these foods.

Saturated fats, while not as harmful as trans fats, by comparison with unsaturated fats negatively impact health and are best consumed in moderation. Foods containing large amounts of saturated fat include red meat, butter, cheese, and ice cream.

When you cut back on foods like red meat and butter, replace them with fish, beans, nuts, and healthy oils instead of refined carbohydrates.

Some of the material here is taken from

Lowered intake of saturated fat and replaced it with polyunsaturated vegetable oil reduced cardio disease by nearly 30% similar to cholesterol lowering statins.

American Heart Association Presidential Advisory

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Here is an abstract of the study

where is saturated fat found?

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fatty beef,
lamb,
pork,
poultry with skin,
beef fat (tallow),
lard and cream,
butter,
cheese and
dairy products made from 
   whole or 
   reduced-fat (2 percent) milk.


Butter
Cheese
Milk

Are eggs saturated fat?

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One egg has 3 grams of unsaturated fat and 2 grams of saturated fat

Does coconut milk has saturated fats?

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Coconut water has no fats

Cashews saturated and unsaturated fat percentages

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Cashews seem to have 17% saturated fat compared to 6 or 7% in walnuts etc.

An ounce of cashews contains 8 grams of monounsaturated fat and only 2.6 grams of saturated fat. 


Monounsaturated Fat	9.52 g
Polyunsaturated Fat	3.14 g
Saturated Fat	        3.11 g

Doesn't look bad at all

An interesting site: whfoods

Show images for: Type of fats


Saturated
Unsaturated
  poly-unsaturated
  mono-unsaturated

what are unsaturated fats good for?

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It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation.

Here is a HMS link

Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides.

Omega-3 fatty acids may help prevent and even treat heart disease and stroke. In addition to reducing blood pressure, raising HDL, and lowering triglycerides, polyunsaturated fats may help prevent lethal heart rhythms from arising.

Evidence also suggests they may help reduce the need for corticosteroid medications in people with rheumatoid arthritis.

Unsaturated fats and cholesterol

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Salmon
Fish
Canola
Olive
Nuts (Almond, Cachews)


Chicken


Avocados? -- may be!
Peanuts
Cook beans again
and Daal often
Pick right rice

Not sure what to believe any more. Yes sporadically I might eat a pizza. I doubt if that negates all the other good things! who knows.

Relationship between cholesterol and weight?

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I haven't seen much evidence in my case. I eat those darn things on a regular basis. Check my publix bill.

claim: Beans like chick peas provide soluble fiber and improves cholesterol and bp

What is the biggest factor contributing to high cholesterol?

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No one knows for sure. such is the science

is there a way to dramatically reduce cholesterol?

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shed excess weight, which can dramatically improve your cholesterol profile

You don?t have to lose a lot of weight to lower your cholesterol. If you?re overweight, drop just 10 pounds and you?ll cut your LDL by up to 8%.

Exercise 2 1/2 hours a week is enough to raise HDL and improve LDL and triglycerides,

Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL.

How to cook oatmeal easily

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