Good Fats to Eat in Small Amounts Daily
Before we get into good and bad fats, one must first understand how it is used by the body. Disregard the advertisement at the end of this video, instead notice the good representation of how fat is used in the body:
How this Affects Athletes & Vigorously Active People:
Canada's Food Guide recommends that you include a small amount of Unsaturated Fat each day – 30 to 45 mL (2 to 3 tablespoons) – also known as mono- and polyunsaturated fat. Make sure the oil you use in cooking, salad dressings, soft non-hydrogenated margarine and mayonnaise contain mono- and polyunsaturated fats such as olive, soybean, canola or peanut oils. Dietary cholesterol only has an effect in some people. From a nutrition perspective, the best way to control blood cholesterol is to eat a healthy diet that is lower in fat, especially saturated and trans fat. Studies show that for healthy people with no history of heart disease, diabetes or high blood cholesterol, eating an average of one egg with yolk per day (or seven eggs per week) does not increase the long-term risk of heart disease. The recommended daily intake (RDI) of dietary cholesterol for most healthy individuals is 300 mg of dietary cholesterol per day with less than 7% of calories from saturated fat.
Take this Chart for Example:
You should not cook with Extra Virgin Olive Oil -Yet, to get these benefits it's important to enjoy extra virgin olive oil when its MUFAs are best protected, which means at heats below 250˚F (121˚C). All oils and fats should never be brought to the Smoke Point as it releases carcinogens into the air and free radicals within the oil which are dangerous to one's health and can promote the formation of cancer. If the right kinds of oils are used for the proper uses at the correct temperature in small amounts it helps with the maintenance of healthy function of the brain, vascular system, joint care, as well as healthy shiny hair and youthful skin.
For Proper Use of Oils take Note of the Following:
Understand Fat Types & Factors
Though the term might sound dated, “middle-age spread” is a greater concern than ever. As people go through their middle years, their proportion of fat to body weight tends to increase — more so in women than men. Extra pounds tend to park themselves around the midsection. At one time, we might have accepted these changes as an inevitable fact of aging. But we’ve now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.
Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery. Fat accumulated in the lower body (the pear shape) is subcutaneous, while fat in the abdominal area (the apple shape) is largely visceral. Where fat ends up is influenced by several factors, including heredity and hormones. As the evidence against abdominal fat mounts, researchers and clinicians are trying to measure it, correlate it with health risks, and monitor changes that occur with age and overall weight gain or loss. .
The good news is that visceral fat yields fairly easily to exercise and diet, with benefits ranging from lower blood pressure to more favorable cholesterol levels. Subcutaneous fat located at the waist — the pinchable stuff — can be frustratingly difficult to budge, but in normal-weight people, it’s generally not considered as much of a health threat as visceral fat is. White FatWhite fat is much more plentiful than brown, experts agree. The job of white fat is to store energy and produce hormones that are then secreted into the bloodstream.
Small fat cells produce a "good guy" hormone called adiponectin, which makes the liver and muscles sensitive to the hormone insulin, in the process making us less susceptible to diabetes and heart disease. When people become fat, the production of adiponectin slows down or shuts down, setting them up for disease, according to Fried and others.
Visceral or "deep" fat wraps around the inner organs and spells trouble for your health. How do you know if you have it? "If you have a large waist or belly, of course you have visceral fat," Whitmer says. Visceral fat drives up your risk for diabetes, heart disease, stroke, and even dementia.
Visceral fat is also thought to play a larger role in insulin resistance -- which boosts risk of diabetes -- than other fat, Whitmer told WebMD. It's not clear why, but it could explain or partially explain why visceral fat is a health risk. Whitmer investigated the link between visceral fat and dementia. In a study, she evaluated the records of more than 6,500 members of Kaiser Permanente of Northern California, a large health maintenance organization, for an average of 36 years, from the time they were in their 40s until they were in their 70s. The records included details on height, weight, and belly diameter -- a reflection of the amount of visceral fat. Those with the biggest bellies had a higher risk of dementia than those with smaller bellies. The link was true even for people with excess belly fat but overall of normal weight.
She doesn't know why belly fat and dementia are linked, but speculates that substances such as leptin, a hormone released by the belly fat, may have some adverse effect on the brain. Leptin plays a role in appetite regulation but also in learning and memory.
Subcutaneous fat is found directly under the skin. It's the fat that's measured using skin-fold calipers to estimate your total body fat.
In terms of overall health, subcutaneous fat in the thighs and buttocks, for instance, may not be as bad and may have some potential benefits, says Cypess. "It may not cause as many problems" as other types of fat, specifically the deeper, visceral fat, he says.
But subcutaneous fat cells on the belly may be another story, says Fried. There's emerging evidence that the danger of big bellies lies not only in the deep visceral fat but also the subcutaneous fat.
Brown fat has gotten a lot of buzz recently, with the discovery that it's not the mostly worthless fat scientists had thought. In recent studies, scientists have found that lean people tend to have more brown fat than overweight or obese people -- and that when stimulated it can burn calories. Scientists are eyeing it as a potential obesity treatment if they can figure out a way to increase a person's brown fat or stimulate existing brown fat.
It's known that children have more brown fat than adults, and it's what helps them keep warm. Brown fat stores decline in adults but still help with warmth. "We've shown brown fat is more active in people in Boston in colder months," Cypess says, leading to the idea of sleeping in chillier rooms to burn a few more calories. Brown fat is now thought to be more like muscle than like white fat. When activated, brown fat burns white fat.
Although leaner adults have more brown fat than heavier people, even their brown fat cells are greatly outnumbered by white fat cells. "A 150-pound person might have 20 or 30 pounds of fat," Cypess says. "They are only going to have 2 or 3 ounces of brown fat." But that 2 ounces, he says, if maximally stimulated, could burn off 300 to 500 calories a day -- enough to lose up to a pound in a week. "You might give people a drug that increases brown fat," he says. "We're working on one." But even if the drug to stimulate brown fat pans out, Cypess warns, it won't be a cure-all for weight issues. It may, however, help a person achieve more weight loss combined with a sound diet and exercise regimen. In the end one must take many factors into account before seeing the whole picture of fat and it's factors in the body both good and bad.
Take note that lean muscle is heavier and denser than fat in relation to volume size and the body area that a person first gains fat tends to be the last place that they burn that fat off. Eat ample amounts of organic fruits and vegetables, drink lots of water, shop for organic free range meat, fish, and poultry options where possible, and avoid artificial sweeteners and preservative containing foods while exercising and living a moderate to vigorous lifestyle and your on the right track.
Summer Breakfast Salad
Serves 6 people and is DASH diet approved!
Ingredients (use organic)
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