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How To Choose Healthy Fats

Despite what we’ve all been told, fat is not always the bad guy when it comes to weight loss and eating healthy. The USDA recommends that 20-35% of your total daily calories come from fat. In actuality, your body needs fat to support many of its basic functions like providing energy and dissolving vitamins to nourish your body. But not all fats are equal. There’s a difference between healthy and unhealthy fats and for those of us who are trying to maintain a healthy diet while losing weight, it’s always best to opt for healthy fats.

The two main types of unhealthy fats are saturated fat and trans fat. These bad fats increase our risk of heart disease, high cholesterol and Type 2 Diabetes. They also tend to be solid at room temperature.

Saturated fats mainly come from high-fat cuts of meat like beef, lamb or pork, chicken with the skin and whole-fat dairy products.

Trans fats are often found in processed foods such as muffins, cupcakes, potato chips as well as fried foods like French fries and breaded fish or chicken.

Monounsaturated and polyunsaturated fats are known as the healthy fats because they can lower our risk of heart disease and Type 2 Diabetes, and improve blood cholesterol levels. These fats tend to be liquid at room temperature.

Monounsaturated fats are found in oils (olive, canola, sunflower, peanut, sesame), avocados, olives and nuts such as almonds, peanuts, pecans, and cashews.

Polyunsaturated fats are also found in oils (soybean, corn, safflower), walnuts, seeds (sunflower, sesame, pumpkin and flaxseed), fatty fish and soymilk

Now that we know certain types of fat are actually good for you and your weight loss efforts.

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