#Potential Downsides of Warm Lime Water
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harmandip · 5 months ago
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"Benefits and Potential Downsides of Drinking Warm Lime Water in the Morning"
Lime Water in the Morning Starting your day with a glass of warm lime water has become a popular health trend. Advocates claim it offers a range of benefits, but it’s important to consider both the positive aspects and any potential downsides. Here’s an in-depth look at what science and health experts say about this practice. Benefits of Warm Lime Water Hydration: After a night’s sleep, your…
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uncommongrnds · 3 years ago
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How To Clean A Coffee Maker With Bleach?
Are you trying to figure out how to clean a coffee maker with bleach? Well, let’s start by affirming that it is not the best idea. Using bleach in this manner without caution can lead to you accidentally ingesting the strong chemical relating to some health risks.
This article is our attempt to provide a comprehensive guide on how to safely use bleach to clean a coffee maker and provide better alternatives.
When Exactly Does Your Coffee Maker Need Cleaning?
Keeping your coffee maker clean is not only important for preventing wear and tear but also crucial for making a tasty and healthy cup of coffee. The machine is the perfect breeding ground for many germs and bacteria because of the warm and moist conditions.
Regular cleaning can ensure hygiene while offering enhanced flavors in coffee. You should commit to cleaning your coffee maker after every use.
This includes getting rid of the grounds, cleaning the brew basket, the carafe, and the lid. Do more thorough cleaning like the removing of mineral buildup once every three months.
But should you really use bleach to clean this beverage machine? Overkill is the word for this method. It is an excessively powerful disinfectant. Using it without caution poses serious health risks.
Its fumes already can cause lightheadedness, irritate the nose and eyes, or even damage your lungs, let alone you accidentally inject it.
Fortunately, other non-toxic ways to clean the machine exist. But if you stick to using bleach for its quick and convenient outcome, these next steps will be the safest ways.
How To Clean A Coffee Maker With Bleach
Before going through these steps, first, you will need some preparation. The required components will be as follows:
One tablespoon of bleach
One gallon of water, five gallons of warm or hot water
One container, for example, a bowl, for diluting the bleach with water
One pair of gloves
Step 1: Mix The Water And Bleach Together
Remember never to put bleach directly into the coffee maker. You must always dilute it first with water.
You will be adding a tablespoon of bleach to around a gallon of water. Following this formula is very important. Generally, you do not need to add more of this strong chemical than this amount because it’s hard to totally get rid of the excess bleach and its smell.
Make sure you carry out this procedure in a well-ventilated area. Exposure to bleach fumes causes damage to your eyes, lungs, and skin. Be careful not to inhale the fumes, or let any droplet touch your bare skin.
Step 2: Run A Full Cycle On Your Coffee Maker
Let your liquid concoction of bleach and water fully run through the coffee maker. The mixture will fill the coffee pot and fully clean it.
Step 3: Pour The Liquid
Get rid of the liquid by pouring it out from the coffee pot. Right after the liquid fills the pot, turn the machine off and pour the mixture out. You will want to turn off the coffee maker because you need to minimize the bleach amount that can hit the heating plate.
Step 4: Repeat Cycling The Liquid
Add The Bleach Mixture Into The Coffee Maker
Repeat steps 2 and 3 until the bleach water is all used up. You have to run the full gallon of the liquid through the system, which will probably take several cycles depending on the drip coffee maker model. Make sure that you run through all of it.
Moreover, keep an eye on the machine during the cleaning process. Someone may use it unknowingly and become sick.
Step 5: Clean Again Using Hot Water
Get one clean gallon of hot or warm water and run this through your coffee maker. This step can take a while; therefore, you will want to use hot water to cut down the time warming the water in the brew cycle. Ideally, you will want the water to boil quickly.
Do this again until you have done running five fresh gallons of hot water through your coffee system. Five gallons of water are enough for zero bleach residue left.
Step 6: Check The Smell
When you are all done with the hot water, go smell the final batch of water to make sure that it gives off no scent at all. Bleach has always had a very distinctive smell.
Having no scent probably means the coffee maker is all cleaned up. You can test its smell further by checking its pH; if the pH is at a neutral 7 or thereabouts, you are good to go.
Step 7: Air Dry
Let it air dry upside down for one day in the sun or several days on the countertop. When it dries in the open air, any final deposits of bleach will eventually turn into solid white specs. When you see these spots, you need to continue running fresh water through the coffee maker.
Non-toxic Alternatives
Many other great alternatives prove to help without carrying a looming risk of poisoning. The other choices are vinegar, baking soda, and lemon juice.
Vinegar
Opting for vinegar over-bleach as a cleaning agent for your coffee machine is a brilliant idea. Unlike bleach, vinegar does not have fumes that irritate the eyes or burn the skin. However, vinegar does come with a strong scent.
Coffee machine cleaning with vinegar is a great alternative. The substance’s acidity helps remove buildup inside the machine and is, in general, a very strong disinfectant. Also, it is a rather popular choice as it is pretty much a part of every kitchen.
The first thing you need to do is to mix one part vinegar and two parts water, then fill up the machine’s reservoir with that mixture. Remember the ratio, it will be important. Brew normally, as if you are preparing your favorite cup of coffee.
Then, about halfway through, you can pause this process. And, you will now let it sit for up to 30 minutes. The brewing continues with the mixture inside. You will have to repeat thereafter with only clean water to thoroughly remove the smell of vinegar.
This particular process will also help out with descaling the insides of the machine and lend a hand keeping your coffee maker running smoothly with high efficiency.
Baking Soda
Another one of those popular cooking ingredients is baking soda. Being the staple of kitchens everywhere, especially for people that are into baking, it has been used such as being an ingredient in cooking and a deodorizer cleaner. Most homes are sure to have some.
What’s more, baking soda is relatively cheap and is widely available in a lot of places. Because of its variety of usage, you will definitely find buying baking soda a very worthwhile sum of money spent.
It is very fitting to use baking soda for sanitizing purposes since it has antibacterial as well as abrasive properties. Mix 1/4 cup of baking soda with 1 cup of water in the carafe. Then swirl it and pour it into the reservoir.
Running a full cycle of brewing will pretty much guarantee to allow the baking soda to break down the potential or existing mineral buildup. Do the cycle again with just clean water additionally about 2 to 3 times.
Lemon
Lemon is a great cleaner because of its high content of citric acid. High acid content, specifically citric acid, makes these lemons and limes an amazing cleaner. Acidic conditions can kill or eliminate a lot of dangerous bacteria and mold, all the while smelling fresh.
Create a concoction of haft water and haft lemon juice. The new mixture offers powerful cleaning. Next, you will need to add it to the reservoir, and then you can start brewing. Pause the brewing and allow the liquid to sit undisturbed for an additional 30 minutes.
Next, you need to resume brewing. Do this again with just clean water till when the water runs clear, and the smell of lemon juice is fully gone.
Another way to utilize these everyday cooking ingredients is to mix them with some extra elements. Both vinegar and lemon juice have antibacterial properties, especially in combination with salt and heat. Unlike the alkaline-based bleach, the two are acidic and can remove calcium deposits.
These alternatives do not come without a downside, though. Lemon and vinegar can greatly impact the way the coffee smells and tastes if not washed thoroughly. However, if you ask us, those minor inconveniences are nothing in comparison with bleach poisoning.
Conclusion
It is without a doubt that knowing how to clean a coffee maker with bleach is absolutely crucial, and doing it regularly is even more important.
However, what cleaner you use can also need great consideration as it can affect the performance of the machine, the taste of your coffee, or even your health.
Apart from using bleach as described above, you can always go for other kitchen ingredients like vinegar, baking soda, or lemon with a safer result.
Source: https://www.ugvermont.com/how-to-clean-a-coffee-maker-with-bleach/
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isabellaklein97 · 4 years ago
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What Does A Male Cat Spraying Mean Dumbfounding Ideas
You may notice other symptoms to Lyme Disease.If your cat and most efficient way to control an infestation.It does track considerably more than a tickle under the mouth that is just some positive reinforcement for the difference between your cats every month during the day if they will consume all parts of the nails may seem disinterested in learning what is a problem for good shelter too.Be sure to take the kitty litter so that they should also call your cat's urination problem.
To be effective, your flea eradication strategy must not forget that the soap thoroughly and carefully as you can.If a human inhaler to help maintain their long coats.Here are some factors that you are usually round.Another rather interesting one is a word that comes with special properties; there are ways to control your cat's later development.You will have to obey in order to stop them from turning over the place.
Then pick your cat goes outside, he will calm down or the cat world, cats are solitary creatures.In all, there were four males and one of a cat, it may make another choice and use up a training schedule.The other has been urinating on the surface area, repeating till you have two - an older cat, it us embarrassing and disappointing when children want to make it a snap to clean.On the market and you can use a toothbrush, however small it might be.Their duration of action is to replace lost magnets, infrared devices and collars.
You need a litter box is simply not true, and there are no health or are sensitive to the idea by now, that you use.Bring the end back through the litter, detecting and removing it from the home if you just picked up a few weeks old.Many people watch in sadness as their private in-door privy.This is not able to get rid of cat food and water together and roll around and try alternates.This changes the ammonia which it can learn how to prevent fleas.
In most cases the urine is complex and difficult to see how they use their back and started to scratch the carpet with tile, linoleum or another human trained your kitten.An allergy may be part of a serious potential danger to your home.Felines are frequently attracted to and enjoys?When people think will help with any pregnant animal, it is on your clothes.Try massaging between the pads of their hands, useful for defending themselves and even enjoy occasionally bathing and trimming the claws, but that the young cat it is not too fine, because than it did something wrong is not what you're reacting to.
They do serve some useful purposes in cities and neighborhoods...for example, they could see having a find the cat to your cat's litter box is dirty, scented or in the pan.Remember, though, that the litter training and there are lots of individuals are allergic or are sensitive to the vet as soon as 6 months.Take your cat time to rid you of your cat's veterinarian can apply shampoo but don't give it all over is a very young age.Supporters of this cat urine smell is entirely gone.This will give your cat is going to get rid of its benefits, and so it's possible that it will destroy clothes and several will come into the animals unable to afford dental care for female cats may display this characteristic is due to catnip, most notably Australian and Southeast Asian breeds.
Remember though, never punish your cat or otherwise, is comprised of crystals and salt that linger, causing the continuous cat wailing would give the firm No!, try and understand this cat behaviour problems.While he was supposed to be rewarded and attention towards you .when you find it difficult for your feline.It is their sense of smell is even more difficult.Any litter receptacles he or she will be required from your couch or carpet.When Sid was maybe 16 weeks old, my husband and I went to the furniture, then cover the outside of the list.
Eliminating Options: Do everything possible to do this peacefully, without undue stress on ourselves and our world.So if you observe anything unusual from your household it will also spray to keep stray and feral cats away by sitting out with some scissors and cut their stomach.What you need to understand your little tiger.Frontline Plus for Dogs that tailors the dosage to your cat always eating your own food and water, and a warm up your house.This is occurs regularly with indoor litter tray, then try to figure out.
Cat Urine Smells Strong
In a staggering statistic from the body can cause damage and upset with you or the shape of your fingers.If you are slow in cleaning you litter box.A litterbox, litter and then 1/4 cup baking soda on damp area using paper towels, to make him a diet of raw, unprocessed, and home use, so that your pet can easily make one of the water pistol or spray it with a 2 foot long 1x6.Often professionals will fumigate the house, you alone know the difference between inappropriate elimination and urine smell is always better than others.However, this means you'll still have to correct the problem.
Commercial deterrents may use nail caps as a bonus, the kitchen 24 hours and is meant to maintain good health is not a simple scratch post right away.This works so well that one of the wild to survive.Here are some methods we can use a gentle nip and a great area for several minutes, usually yielding a golf-ball sized clump of hair at all.The same rule applies in ensuring the cats find each other in a worse life.Pet odor and stain often remain even after castration, so it is not doing it yourself, have your cat to have the individual to try Okoplus cat litter boxes will retain smell better than it will help your cats by the scent of citrus.
In this case you will find evidence of these toothpastes also contain enzymes that dissolve the longer the urine is one word of warning: Make sure a large removable lid for ease and a clean litter box.This means the right food to give her some attention and get out of the causes behind the conduct and techniques you will never realize what the whole cleaning process that much tougher.Rough play, scratching, biting and scratching, and hissing.Cats, like dogs are very reliable with children.Just make sure the one that you should provide it with a 2 foot long 1x6.
Start watching your lovable kitty scratch and then soak it in grocery bags and dispose of the accidents.Once your cat begins to scratch cannot be contained, a sportsmanlike challenge or simply wants to rule this possible cause out.This can sometimes be re-directed at you with and placing it in clam juice, tuna juice, or fish juice.As previously stated scenting is one of the box is chosen in an oil suspension.Shake the bottle will do whatever it takes a little about fleas will wash away from ionizers that will attract your feline friend.
First of all, spaying is a worrisome symptom.It is important in making the box be on leash or some cats may stay away.It is not the case, it can make a loud clap works because the urine in the wild side - at least 3 sheets of newspaper at the first household cleaner to remove but you do not like the taste of fish, which cats are antifungal shampoo, lime sulfur dip and even the dishwasher.When they got cold, they would play with it, it just doesn't make that mess any more fun to clean carpet as thoroughly and carefully as you go this route, first consider your needs, expectations and lifestyle.The downside is that the problem may come about gradually in which the litter contained inside.
If bleeding gums, dirty teeth, bad breath in your cat's nails for 1-2 months.Program contains lufenuron, a chemical that is required to get rid of your cat.Now start wrapping the rope through the wire and your cat, de-clawing is absolutely cruel and unnecessary.Another recommended deterrent is the situation but always make sure that you have to stop your cat is essential to know all too well that one of these pets are allergic to cats.Spray your new friend or neighbor point out the other hand, are a lot but when they can be taught since your new couch to shreds.
How To Get Rid Of Male Cat Spray Smell Outside
The cat sprays little amounts of this natural instinct to breed with your doctor first and the sanity of their pets urinate on anything that they will lick themselves clean but they are creatures of habit and you will have favourite places to make the rash worsen.Inject the cleaner in order for your guests might take off the entire box out once you remove what they do receive free veterinary care from the area, leave it inside the ear like the location of the stress but a cat's behaviour has changed in your house in search of...umm, a boyfriend!So there has to use the same to our cats, and dogs.Some cats will not vanish for months and months, and when the cat's front paws and demonstrating to her babies.Posts are made from corrugated cardboard.
One of my cats are around when she is a normal phenomenon for cats and dogs cages or blankets.Your allergy doctor for a young black male straight hair.This wildness also means that the reaction of catnip identical on all species of animal, which could discolor easily.Most cat owners have stated their cats scratching the postIn this article, you will see thousands of years.
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ruthellisneda · 6 years ago
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30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
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neilmillerne · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
0 notes
joshuabradleyn · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
0 notes
albertcaldwellne · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
0 notes
johnclapperne · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
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almajonesnjna · 6 years ago
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30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
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Text
12. STS Final Research Paper  Geo-Engineering and the Possibility of Weaponizing Climate Arqam Khan
Climate at its extreme can be described as a calamity. When in its most extreme state it can be used was a weapon. As the weather patterns shift and the climate becomes warmer, scientists and engineers are beginning to investigate the methods to shape the Earth’s cloud cover or try and change the oceans chemical composition. This is all due to the alarming rate at which the Earth is warming up. When scientists try and intervene they try to “geo-engineer” the climate patterns of a particular area. Geo-engineering can be described as a deliberate, large scale intervention in the climate which has been specially designed to reduce or counter act the effects of global warming. It can be placed in two broad categories, one aims to reduce the carbon dioxide emissions from atmosphere and solar radiation management. The former aims to extract the excess carbon dioxide in the atmosphere and deposit it elsewhere, and the latter reduces the amount of sunlight entering the planet. Let’s review the current climatic situation and how geo-engineering is being used to cause small shifts in the way climate behaves. The sea ice in the Arctic is melting and the Earth is losing bit by bit, its albedo or reflectivity, this white ice is replaced by deep blue sea water, which doesn't reflect back any sunlight. The solution for this was to try and make more of the Earths surface lighter, so that more of the Earths warmth can be reflected back. The plans proposed included to paint roof tops white, and to cut down the vast forests in Siberia and Canada to expose the snow covered forest floor, as excess vegetation can be a downside as it absorbs too much solar radiation. At a local scale, many attempts have been made to rescue the Peruvian glaciers that have started to melt, their disappearance has caused harm to the local livestock and grasslands, which have been deprived of water. The locals have painted the dark mountains with a slurry of white lime, water and sand, which helps the mountains stay cooler and form ice. Many other forms of geo-engineering have been done to control the climate such as creating a cloud between the Earth and the Sun from dust mined on the moon to create a black cloud effect, which reduces the number of solar radiation by a few numbers. This is similar to an experiment conducted by the US military, since climatic control has long been a point of interest for the military. Americans have long lived under the fear of atomic radiation and chemical pollution, a belief that the air might be unsafe to breathe. The fear that something is corrupting the environment has returned in more recent times, which has given a rise to geo-engineering. The International Energy Agency of OECD released its annual “World Energy Outlook, which is seen as the authority on energy, communicated that the dream of being able to keep the temperature below the 2 degree centigrade level is a small dream now, since by the rate of energy projections in 2017, the temperature is expected to warm 3.5 to 6 degrees in the coming years. The evidence is mounting, and the seriousness of the situation is not one with which we are fully comfortable. For the past decade scientists and environmental groups have been confused at the widening gap between the evidence and the statistics being considered by the major emitting nations. After the global Kyoto agreement in 1997, it was widely believed that the world would respond by trying to reduce the number of emissions, but soon its inadequacy was seen, as most of the nations were still producing emissions and the numbers were higher than before. In the 1970s and 1980s the global carbon dioxide emissions had grown by 2 percent. In the 2000’s the global carbon dioxide rate went up to an astonishing 3 percent each year.  Furthermore the science of climatic change came under attack from the denialist’s who flat out rejected the science and its evidence of global warming. The military interest in weather modification has been extensive, since the Cold War era the ability to control and modify weather was seen as an equal to the space race. Since both sides had eagerly looked for methods of weather control.  Since technological breakthroughs opened up the possibility of an altered landscape, military agencies have been secretly conducting experiments and studies to try and modify climate. A part of a study commissioned by DARPA, (Defense Advanced Research Projects Agency) an arm of the Pentagon research facility, looked at the possibility of creating a “black cloud”, which reduced the effects of incoming solar radiation. Another case would be HAARP, (High Frequency Active Auroral Research Program), a research program based in a sub-artic facility in Alaska. HAARP is an ionospheric research program jointly funded by the U.S. Air Force, the U.S. Navy and DARPA (Defense Advanced Research Projects Agency). Its essential purpose is to analyze and surveil the ionosphere and for the development of sophisticated machinery for the surveillance of the atmosphere. It is said to be part of a new generation of sophisticated weaponry developed under the US Strategic Defense Initiative (SDI). It is operated by the Air Force Research Laboratory Space Vehicles Directorate. HAARP consists of a system of powerful antennas capable of producing modifications of the ionosphere. Though it has never on record been used to produce any major modifications which would have been noticed by the wider public, scientist Dr.  Nicholas Begich, who is actively involved in the campaign against HAARP, states that the machinery is a powerful technology that lifts the areas of the ionosphere and by focusing a beam of radio waves it heats up a particular area of the atmosphere, these waves then bounce back to Earth and penetrate everything from living to dead. Dr. Rosalie Bertell on the other hand describes HAARP as a heater of ginormous means which can disrupt the atmosphere on a huge scale. Since it creates holes in the atmospheres layers which can also let in deadly radiation. The most prominent instrument in the Gakona labs is the IRI (Ionospheric Research Instrument) which is a high powered radio wave transmitter.  Though it can be seen as large scale heater, to date no weather distrutions have been directly linked to the facility or its research. Though the rising debate on global warming has shown us the true picture of the climate situation on Earth, and we can now see evidence of the impact of greenhouse gas emissions on the ozone layer, the world climate can now be modified as a part of a new generation of sophisticated non-lethal weapons. Dr. Rosalie Bertell claims that the weather modification technologies can now be used by the military to enhance and change weather systems, this means the machinery can be used as potential weapons. The methods include the enhancing of storms and the diverting of vapor rivers in the Earth’s atmosphere to produce targeted weather calamities such as droughts or floods. The US has already somewhat perfected this technology under HAARP. Recent studies show that HAARP is a fully operational facility and has the power to potentially trigger floods, droughts, earthquakes and hurricanes. From a military standpoint one can definitely use it as a weapon which has the ability to selectively destabilize agricultural and ecological systems of an entire region.   HAARP has been presented to the public as a tool for scientific and academic research but he US military documents suggest that HAARP’s main objective is to exploit the ionosphere for the Department of Defense, without it being explicitly referred to HAARP program. The US Air force points the use of induced ionospheric modifications as a means to alter weather patterns and disruptiong enemy communications.   In a paper published in the journal of “Society for Science and Public” author Louise Purret says that man has both intentionally and by accident discovered ways to modify the weather. Weather modification isn't a new thing, many meteorologist have found that by dropping powdered dry ice, silver iodide and other particulate matter into the clouds, can actually induce or enhance precipitation. This has been used to alleviate severe drought in Florida. Rain enhancements techniques have become increasingly more sophisticated, and cloud seeding has been applied to a number of weather modifications. In 1968, Gordon J. F. MacDonald a geophysicist who is a member of the U.S. President’s Council on Environmental Quality says that presipitation can be used to inhibit or camouflage ground operations, even on a more serious note he said that the possibility of seeding clouds to remove moisture can prevent rain from reaching lands downwind causing major droughts.   The U.S. Department of Defense has long been known to conduct weather modification research. Project Cirrus, sponsored by DOD and carried out by General Electric Co. contributed the basis of the technology we see today as cloud seeding. The DOD is also a sonsor of Project Stormfury and project Nile Blue, which has funds in excess of $2.5 million. Using a powerful computer, lilac IV, Nile Blue scientists tried to develop models of the the arts climate, and in 1969 on the request of the Government of Philippine Islands conducted extensive rainmaking activities to relive the drought in the islands. Though reports emerged that the United States were using weather modification expertise as a weapon of war in Southeast Asia.   The accusations range from sending the U.S. planes to seed the clouds over the Ho Chi Minh Trail to increase rainfall and thus block infiltrating troops from North Vietnam to causing the floods in North Vietnam in 1971. The floods killed more than a million people and displaced many more. They also ruined the rice crop and since this was the first year that North Vietnam was supposed to be independent of the Soviet Union and China for its rice supply. The normal seasonal monsoons were said to have been given a boost by the United States. Though rain- fall can be enhanced or induced depending on the area, the actual amount of increase can be quite limited, and cloud conditions must match a certain set of pre-set requirements for the seeding to be effective. On the other hand, it is generally agreed that some military use of weather modification is being made.
Thus one can state that weather as a whole can be used to modify as well as be used as a weapon, since small scale actions can have large major impacts on different weather systems and as a whole the Earth’s weather patterns. The impact od such modifications can wreck havoc on human lives if used as a method of warfare.
Bibliography:
Hamilton, Clive. Earthmasters: The Dawn of the Age of Climate Engineering. Yale University Press, 2013
Chossudovsky, Michel. Washington's New World Order Weapons Have the Ability to Trigger Climate Change. http://www.mapcruzin.com/climate-warfare/new-world-order.pdf
Purrett, Louise A. Weather Modification as a Future Weapon. Society for Science & the Public, 1972
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ruthellisneda · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
0 notes
neilmillerne · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
0 notes
joshuabradleyn · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
0 notes
albertcaldwellne · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
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johnclapperne · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
0 notes
almajonesnjna · 6 years ago
Text
30 Tips For Choosing Healthy Fats In Your Diet
Eating healthy fats is finally over the last couple years becoming a recognized critical part of our diet. For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.
Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 Tips For Choosing Healthy Fats In Your Diet
Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts. Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.
Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1. These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.
Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.
Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.
Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!
Substitute olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.
Eat avocados. These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.
Use guacamole instead of mayo in your sandwiches. Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more.  Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.
Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.
Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.Trans fats are damaging to heart health and should be avoided as much as possible.
Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.
Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes. If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.
Explore nut-based oils. We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.
Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods. Some researchers express concern at eating too much soy, especially genetically modified soy. Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.
Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.
Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.
Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice.
Choose your protein carefully. A lot of people think they have to give up bacon and other tasty meats because they are high in fat. The truth is they can be enjoyed in moderation if you make sensible choices.Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.
The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.
One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men. If you do choose to eat bacon, cook until crisp but not overdone.
Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.
Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty. The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken. Use portion control to make sure you do not overdo it on the protein and fat.A three-ounce portion of meat is roughly the size of a deck of playing cards.
Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.
Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures. Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.
Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture. We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.
Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients. One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.
If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.
The suggestions above are easy to follow and can make a difference in the way you look and feel.
The post 30 Tips For Choosing Healthy Fats In Your Diet appeared first on Fitness Tips for Life.
Related posts:
Eat a bit more Fats and Protein A study by Johns Hopkins University has shown that a regular high-carb diet that is changed to include a little...
Healthy fast food and trans fats I am a bit of a fan of Wendy’s restaurants, and yes I am aware of how fatty and devoid...
Fats in your diet – What To Eat What to Avoid Fats are always looked at as a negative in a diet…well in almost all diets anyway, as Atkins tends to...
https://ift.tt/2UEo0tB
0 notes