Fat and Cutting down.

6 Tips for Cutting Down on Unhealthy Fats In Your Diet


In the 1990's the fat-free movement was in high gear. It still gathers thousands of followers daily, for one simple reason. We were told a low-fat diet was good for us. It seemed to make a lot of sense too. Less fat in your body should mean less fat on your body, right? Well, not necessarily. There are healthy fats your body needs to work correctly, like Omega 3 fatty acids and plant-based monounsaturated fats.


There are also trans and saturated fats that should be avoided. They lead to a long list of dangerous health problems. So, what fats are good, which are bad, and how can you cut back on the amount of unhealthy fat in your diet? The following 6 tips will improve your mental and physical health by helping you identify "good" and "bad" fat, and by reducing the unhealthy fat you are currently eating.


1 - Choose Coconut Oil Over Butter for Cooking


Coconut oil has an extremely high flash point. This means that it doesn't break down when used in just about any type of cooking. Olive oil is often touted as a healthy choice for different types of cooking. While it is healthier than butter, olive oil has a lower flash point than coconut oil.


When it is overheated it breaks down, leading to oxidation which is unhealthy for you. Use coconut oil instead of olive oil or butter for all your cooking needs. Coconut oil is heart healthy, contributes to younger looking and stronger skin and hair, and contains none of the unhealthy fats found in butter.


2 - Eat at Home More Frequently


The easiest way to control how much unhealthy fat enters your body is to prepare your own meals. Cooking at home means you always know what types of fats you are eating. Pack your lunch at home instead of eating out every day at work. Cook large quantities of healthy foods once a week, prepare single serving sizes for your refrigerator and freezer, and how much unhealthy fat you ingest is entirely up to you.


3 Drink Up!


A properly hydrated body flushes itself frequently. This helps minimize the effect of bad fats and unhealthy toxins and compounds. Water also fills you up, meaning you have less of a chance of eating unhealthy fats, since you feel full more often. The average human being needs to ingest at least 1 gallon of water each and every day for proper health.


4 - Eat Less Bread


Most of the bread on your grocery shelves is full of unhealthy fat, sugar, butter and wheat. All of those items are converted into fat when taken in abundance. White breads and many store-bought loaves of wheat bread deliver simple carbs and bad fats which your body converts to unhealthy fat. If you love bread, opt for organic or natural whole-grain loaves. Be diligent about reading the ingredient labels when shopping for bread. If oil, butter or margarine is listed, opt for a healthier variety.


5 - Get Some Professional Help


Hiring a nutrition expert is a smart idea for so many reasons. They take all the guesswork out of identifying and choosing good or bad fats. They can provide ready-made meal plans and moral support. With all-the-time, everywhere Internet access readily available, you can inexpensively join a monthly nutrition membership site if a personal nutritionist strains your budget.


6 - Cut Back on Eating Foods in a Wrapper


Processed foods are where most unhealthy fats lurk. This means that if you are eating a lot of food that comes in a wrapper or package, you are unwittingly ingesting a lot of bad fats. Saturated fats and trans fats make their way in to many processed foods, and they are potentially deadly.


Fats that are good for you are found in nature. They are naturally made, and located in foods like avocados and salmon (see the "good fats" list at the end of this article). The closer food is to its natural source, the fewer unhealthy fats you will find most of the time, and this means package-free.



Are There Any Healthy Fats?


Avoiding fats that are bad for you could boil down to a simple case of substitution. By replacing fats that can lead to health problems with good fats, you accomplish two things. First, you stop taking in fats of little nutritional value. You also begin digesting those fats your body needs to function properly.


So, what types of foods deliver good fats?


Avocados are loaded with fat ... the good kind. Unlike most other fruits, they do not pack a lot of carbs. Organic eggs, Salmon, sardines and mackerel, nuts like almonds and walnuts, coconuts and coconut oil all contain healthy fats that are good for you. Black olives, dark chocolate, parmesan cheese and olive oil are also rich in good fats.



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