Good fats play an important role in energy, healthy cell function, development of the brain, skin and hair. Too much bad fat and illnesses such as obesity, high blood pressure and heart disease can occur.
Good fats are unsaturated and can often be found on food labels as polyunsaturated and monounsaturated fat. They tend to lower bad cholesterol levels (LDL) and are mainly found in plant-based foods. Examples include soy, sunflower, fish, flax, and nuts.
Bad fats, AKA saturated fat or trans fat, raise cholesterol levels and increase the risk of cardiovascular disease and cancers. In addition to raising bad cholesterol they also decrease the good cholesterol (HDL). Bad fats are generally found in animal products such as meats, butter and milk.
Here’s our top list of common foods that are rich in saturated fats that you should limit from your diet:
1. Pizza. Not only does pizza contain a lot of calories (up to 500 calories for a slice of medium pizza), the cheese and meats considerably increase the bad fats.
2. Meats. Beef, lamb, pork, chicken and eggs all contain a lot of saturated fat and cholesterol. Fish, on the other hand, contain lots of essential fatty acids such as omega-3 that protect against heart disease.
3. Milk Chocolate. About 60% of the fat in milk chocolate is saturated. A typical bar of chocolate contains 8 grams of saturated fat. Opt for dark chocolate when possible as it’s rich in antioxidants and has been shown to reduce bad cholesterol by up to 10%.
4. Deep Fried Foods. Deep frying anything can turn a healthy food to a monstrosity of saturated fats. If you are going to deep fry, then use safflower or sunflower oil which contains less saturated fat.
5. Sweets. Sugar is often a basic ingredient in many sweets, treats and desserts but it can increase your glucose levels which get stored as glycogen and later becomes fat. Desserts often also contain eggs, cream and shortening which give rise to bad fats.
Choosing the right fats from your diet is important and can ensure proper growth, development and longevity. Be aware of the distinction of a good and bad fat when reading nutrition labels so you can make healthier choices.
Joe trains 5 times a week at Bally’s Gym in Orange County. A long-time fitness enthusiast, he recommends that you buy ephedrineand buy ephedrafrom Astronutrition.
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