Good fats Archives - How to Lose Weight

Healthy Fats? Bad Fats? Alin ang Alin?

Ito ‘yung mga fats na good and healthy at kailangan natin to be fit and healthy.

Hindi lahat ng fats ay masama or bad sa kalusugan diba? Marami na tayong tips na na i-share tungkol dyan.

Eto ang ibat ibang uri ng fats:

TYPES OF FAT

Healthy Fats:

Unsaturated
Mono saturated
Polysaturated and Omega-3 Fatty
Acids

Not So Healthy Fats:

Trans fat and (some) saturated fat
AKA processed foods which raises
LDL cholesterol and lowers good HDL cholesterol

THE BENEFITS OF FAT

-Helps absorb nutrients like Vit A, D, E, K
-Long lasting fuel source for metabolism
-Keeps you fuller longer aka more satiated
-Improved Cognitive functioning, our brains are literally fat (lipids)
-Reduced side effects of ADD and ADHD
-Balanced hormone production
-Healthier organs and tissues (eye health)
-Improved body composition

HEALTHY FAT LIST

1. Avocado
2. Organic and Grass Fed Butter/Ghee
3. Extra Virgin Unrefined Coconut Oil and Extra Virgin Olive Oils
4. Fish like salmon, sardines, and anything wild caught
5. Nuts like walnuts, cashews, and macademia
6. Grass fed beef from trusted farmers
5. Seeds – like chia, pumpkin, flax and sunflower
6. Eggs with the yolk

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Ngayon alam na natin na may good and healthy fats pala, let’s all be smart sa pagpili ng kakainin.

Tiyakin na ito ay naglalaman ng good and healthy fats at hindi bad and unhealthy fats. 👍😉

(Photo and info from Google Images, www.fromflabtofabfitness.com)

4 na Paraan Upang Makakuha ng Good Fats, Alamin! Yes to Good Fats, No to Bad Fats!

Hindi lahat ng fats, masama. May mga good fats pa rin na nakatutulong upang tayo’y pumayat at maging fit and healthy.

At ‘yan ang tatalakayin natin ngayon sa blog post na ito.

FOUR WAYS TO GET GOOD FATS

Replace saturated fats with unsaturated fats as part of a healthy eating pattern.

Unsaturated fats can help lower bad cholesterol and triglyceride levels, and they provide essential nutrients your bocy needs. Here are four easy and delicious ways to get more of the good fats.

FISHY FISH FISH-DA

Eat fish at least twice a week. Choose fatty or oily fish like albacore tuna, herring, lake trout, mackerel, sardines and salmon to get essential omega-3 fatty acids.

BE NUTTY, ANG MGA MANI!

Munch on a small handful (about 1 oz.) of unsalted nuts and seeds for good fats, energy, protein and fiber. Good choices include almonds, hazelnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds and walnuts.

ADD THAT AVOCADO

Snack, cook and bake with avocado to add healthy fats, fiber and essential vitamins and minerals.

CHECK THE OILS

Use cooking and dressing oils that are lower in
saturated fat. Good choices include avocado, canola, corn, grapeseed, olive, peanut, safflower, sesame, soybean and sunflower oils.

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So, be wise and smart, mumsh. Hanapin lang ang mga pagkain na may good fats kung gusto mong maging mas fit at mas healthy. Yes to good fats! 🤘👍😍

(Photo and info from Google Images, American Heart Association – Healthy for Good, heart.org/healthyforgood)

Alamin ang 5 Sources ng Healthy Good Fats

‘Pag fats ang pinag uusapan, marami ang umiiwas, marami ang umaayaw. Akala natin, lahat ng fats masama. Pero dyan tayo nagkakamali. Dahil may mga good fats din na syang nakatutulong upang tayo’y manatiling healthy and fit. Ilan nga diyan ay narito sa post na ito. Check it here 👇

1. Avocado

Avocado is loaded with good amount of monounsaturated fatty acids oleic acids that lower LDL cholesterol and promote heart health.

2. Cheese

A slice of cheese is loaded with protein, calcium, selenium, and Vitamin B6 and essential fats that regulate blood sugar levels.

3. Nuts

Almonds, walnuts, and hazel nuts are a source of essential fatty acids, protein, and antioxidants for heart health and memory.

4. Chia Seeds

Chia seeds are abundant in Omega 3 fatty acids, Alpha linolenic acids (ALA) which lower blood pressure and combat inflammation.

5. Dark Chocolate

Dark chocolate is a store house of antioxidants and essential nutrients that improve blood flow and heart health.

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Ngayon alam na natin na may mga sources din ng good fats na nakatutulong sa ating pagpapayat at sa pagiging fit and healthy. Pero let’s use it wisely. Dahil lahat din ng sobra ay masama 😉

(Photo and info from Google Images, Netmeds India Ki Pharmacy)