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The Healthy Fats and Oils, Bow!

Ngayong alam na natin ang iba’t ibang good and healthy fats, mas pag-aralan pa natin ang iba pang mga fats/oils na makatutulong upang mas ma-achieve ang iyong #bodygoals !

FATS/OILS:
CLEANING UP YOUR DIET BY USING THE RIGHT FATS & OILS IS ESSENTIAL TO IMPROVING YOUR HEALTH FROM THE INSIDE OUT.

WHICH TO EAT:

SATURATED
FOR HOT USES

Non-animal fats, organic, unrefined forms are ideal.
-COCONUT
-PALM
-MCT OIL

Animal fats, from pasture-raised/grass-fed& organic sources are ideal.
-BUTTER
-GHEE
-TALLOW
-SCHMALTZ(CHICKEN FAT)
-LAMB FAT
-DUCK FAT
-GRASS-FED DAIRY
-EGGS, MEAT & SEAFOOD

UNSATURATED
FOR COLD USES

NOTE: Unsaturated fats (typically liquid at 68 degrees room temperature) are easily damaged/oxidized when heat is applied to them. We do not want to consume damaged fats.

Organic, extra virgin and cold-pressed forms are ideal.
-OLIVE OIL
-OLIVES AND AVOCADO OIL
-NUT OILS (WALNUT, PECAN, MACADAMIA)
-FLAXSEED OIL
-AVOCADO
-NUTS & SEEDS (INCLUDING NUT & SEED BUTTERS)

WHICH TO DITCH:

SATURATED
Man-made fats are never healthy.
Trans-fats are particularly harmful.
-Margarine
-Hydrogenated or partially hydrogenated oils man-made trans-fats often found in “buttery spreads” including oil blends like Earth Balance, Benecol and I Can’t Believe It’s Not Butter to name a few.

UNSATURATED
These oils are highly processed and oxidize easily via one or more of the following: light, air or heat. Consuming oxidized oils is never healthy.
-CANOLA OIL (ALSO KNOWN AS RAPESEED OIL)
-CORN OIL
-VEGETABLE OIL
-SOYBEAN OIL
-GRAPESEED OIL
-SUNFLOWER OIL
-SAFFLOWER OIL
-RICE BRAN OIL
-COTTONSEED OIL
-SESAME OIL
-PEANUT OIL

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Maging matalino sa pagpili ng mga kakainin, mumsh. Kung ito ay may fats or oils, piliin lang ang may mga good and healthy fats/oils. Okay ba, mumsh? 😉👍

(Photo and info from Google Images, DRJOCKERS.COM)

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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)

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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)