How to use the words 'fat' and 'healthy' in the same sentence

Including healthy fats in your diet is important to help reduce the risk of chronic disease.

There is plenty of dietary information available concerning which fats are ‘good’ and which are  ‘bad’. With all the choices on the market, it is no wonder that people are confused about which fat is right for a healthy diet. 

There’s really no way to eliminate all fats from our diets, nor should we. Our bodies need fat in order to help with digestion, organ health, overall energy and cellular growth. However, eating too much fat and too much of the wrong types of fat can start to cause problems for the body. This impacts our risk for chronic disease, diabetes and obesity.

Omegas 3 are in the same family as polyunsaturated fats which are healthy or good fats. Omega 3 is an essential fat, the body can’t produce Omega 3, so it must get it from food.  Here is some basic information about the different types of fat:

Good fats

  • Unsaturated fats
  • Monounsaturated fats
  • Polyunsaturated fats & Omega 3 fatty acids,

Natural sources of Omega 3’s are found in:

  • Flax or fish oil
  • Coldwater fish
  • Soybeans
  • Tofu
  • Flaxseed
  • Walnuts
  • Canola Oil

Some benefits of eating good fats

  • Derivatives of Omega 3s are being studied on how they may help with reducing insulin resistance in the body, a risk factor for Type 2 diabetes.
  • Helps with lowering high triglyceride values in your blood
  • Decreases your risk of cardiovascular disease
  • Helps lower bad blood cholesterol
  • Promotes blood pressure health
  • Supports most weight loss and weight management programs

Bad fats

  • Trans fat
  • Saturated fat
  • Hydrogenated fat

Some harmful effects of eating bad fats

  • Raises bad cholesterol in the bloodstream
  • Reduces good cholesterol in the bloodstream
  • Causes artery clogging matter to build up in your veins and arteries
  • Offers little to zero nutrition value
  • Harmful to cardiovascular health
  • Raises the risk of developing Type 2 Diabetes
  • Promotes weight gain and obesity

Remember it is important to be selective when choosing the right fat for your dietary needs. Talk with your health care provider to see if Omega 3 fatty acids are right for you.  For more information on chronic disease and healthy living visit MSU Extension.

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