Health Education Articles

For a long time we have been told to stay away from fat. That the way to lose weight is to cut the fat out of our diets. That all fat is bad.

Now reports suggest that low fat diets might not be the best way to go. Here are some dos and don’ts to think about when it comes to fat.

Keep some fat in your diet
In order to stay healthy we need some fat in our diets. It is important to educate ourselves about the different kinds of fats and what they do to or for our bodies. One way to think about it is to limit fatty foods especially those that come from animals. When we use vegetable oil it should be monounsaturated with no hydrogenation. Olive and canola oil are examples of these.

Don’t eat too much animal fat
Research suggests that diets high in animal fat and /or saturated fats increase the risk of some cancers, including lung, stomach, breast and uterine. Saturated fats also contribute to heart disease. Saturated fat is solid at room temperature and comes mostly from animal products.

Eat avocados and almonds
The type of fat found in these foods is monounsaturated fat. It is also found in other nuts and seeds. Research has shown that a diet including healthy monounsaturated fats increases good cholesterol and may protect against heart disease. Remember that fat has more calories per gram so eat even the good types in moderation

Choose olive oil or canola oil
When you are cooking it is better to use unsaturated vegetable oils. Unsaturated fat is liquid at room temperature. The best are olive and canola oil. Second in line are corn, safflower and sunflower oils.

DON’T overindulge
IF you eat a diet high in fat may increase the risk of some types of cancer. It may also be linked to heart disease and stroke. If your diet is high in fat, then, it is most likely higher in calories. This will put you at risk for obesity. Obesity is linked to many other disorders including high blood pressure, heart disease depression and many more.

Remember to keep some fat in your diet and to keep your consumption moderate. Between 15 and 30% of your daily caloric intake should be form fat.

Avoid trans-fat
Stay away from using vegetable oils that have been hydrogenated. Hydrogenated fats and the foods that contain them have been linked to the development of heart disease and possible role in other diseases. Look on labels for Trans-Fat or hydrogenated fats. If they are on the label then stay away from those products. Of

Fat is an important part of your diet. Just remember to look out for the kinds of fat you are eating and eat them in moderation. Eat plenty of fruits and vegetables and whole grains. Limit animal products and processed foods and you will be healthier for it.

Diana has been helping people reach their fitness goals for over 23 years.

Did you know that over 90% of diets fail?

Don’t be another statistic! You can have the body you have always dreamed of! - Let me show you how!
Fat Facts

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