Why do I need Fat in my diet?

·    Fat helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc.
·    Provides energy during endurance exercise, in between meals, and in times of starvation
·    Essential component of cell membranes
·    Insulates and acts as a shock absorber for bones and organs
·    Unsaturated fats decrease risk of heart disease
·    Omega 3 fatty acids assist in growth, development, and brain function

Recommended Intake of Fats – Acceptable Macronutrient Distribution Range (AMDR): 20-35% of energy should come from fats each day with less than 10% of total energy coming from saturated fat.

Fats are not created equal. Some fats promote our health positively while others increase our risks of heart disease.
The key is to replace bad fats with good fats.

The Good Fats

Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.

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Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.

Choose wholesome fresh foods instead of packaged foods. The more convenient the product, the more likely it is to contain trans fat.  The good news is – there are always trans-fat free alternatives out there. Spend time investigating and comparing products by checking the INGREDIENT LABEL, you cannot rely on the front packaging. Anything on the front of a package or box is considered the “marketing space” and it is NOT regulated by the FDA (Food and Drug Administration)..

The Bad Fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil. Avoid Saturated fats found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts.

Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods.

Avoid  packaged snack foods, such as microwaved popcorn, chips, crackers, pastries, and doughnuts, as well as in vegetable shortening and hard stick margarine.

~Taken from Gloria Tsang, RD at HealthCastle.com


To some it all up Eat Heart Healthy Fats include Nuts, Avocado,olive oil, Sunflower oil, Salmon, Omega 3 fatty acids.

Avoid eating Trans Fats altogether sources of trans fat include: deep-fried fast foods, bakery products, packaged snack foods, margarine’s, crackers, anything that is partially hydrogenated”

Saturated Fats are to be eaten only in moderation or avoided altogether, some examples of saturated fats are red meat, dairy products, coconut and palm oils