Page 21 - Inspire Health January/February 2015
P. 21
here are four types of fat; some are good for you SFHoTMrEmheAAulaRRfTTor
while others actually increase the risk of heart disease. LIVING
Here are a few tips to help you know which fats A healthy, balanced diet plus
support a healthy heart and which do not. regular, moderate physical
activity is the formula for a
The Bad Fats dangerous. Because they are not a naturally strong, healthy heart.
The most significant thing about occurring substance, they are difficult for
the body to digest. In addition, trans fats Step 1:
unhealthy fats is that they can have a direct have been shown to raise bad cholesterol A heart smart diet is one low in bad fats
bearing on your blood cholesterol levels. (LDL) while lowering good cholesterol (trans fats and saturated fats). A good rule
Two types of fat are known to increase (HDL). Studies also show that they of thumb is to lower your consumption of
bad cholesterol (LDL) — trans fats contribute to a higher risk of developing animal meats, animal products (dairy) and
and saturated fats.The American Heart Type 2 diabetes and increase the risk of highly processed foods, as these are the
Association defines saturated fats as fat certain types of cancer. most popular sources of bad fats.
molecules that have no double bonds Step 2:
between carbon molecules because they The Good Fats Increase the amounts of whole, plant-based
are saturated with hydrogen molecules. Monounsaturated fats and foods rich in good fats (monounsaturated
Since saturated fats are so dense, they and polyunsaturated fats).These good
are usually solid at room temperature. polyunsaturated fats are the good fats. fats support heart health by reducing LDL
Saturated fats are mostly found in animal These are less dense fats, typically liquid cholesterol and increasing HDL cholesterol.
meat and animal products. Some examples at room temperature. Not only do these This change in diet will keep your body
include beef, lamb, pork, chicken with skin, fats lower bad cholesterol, but they also clean, lowering your risk of clogged arteries,
lard, butter, cheese and whole milk. contain essential fatty acids like omega-6 which often leads to heart disease.
and omega-3 that support cellular function. Step 3:
Trans fats are in a category by Monounsaturated and polyunsaturated Staying fit and active is another important
themselves.These fats are typically the end fats may also contain the vital antioxidant key to heart smart living. For overall
product of hydrogenation, the process of vitamin E, important for a strong, healthy cardiovascular health, the American Heart
adding additional hydrogen to convert immune system. Association offers the following exercise
oil into a denser product. The process recommendations: Perform at least 30
increases shelf life. Read nutritional labels to Plant-based oils such as sunflower minutes of moderate-intensity aerobic
detect such fats identified as hydrogenated seed oil, olive oil and safflower oil contain activity at least five days per week for a
oil or partially hydrogenated.You will find good fats along with trout, herring, salmon, total of 150 minutes, or at least 25 minutes
partially hydrogenated oils in nondairy avocadoes, walnuts, chia seeds, hemp seeds of vigorous aerobic activity at least three
creamer, for example.Trans fats are and flaxseeds, for example. days per week for a total of 75 minutes, or
a combination of moderate- and vigorous-
intensity aerobic activity and moderate- to
high-intensity muscle-strengthening activity
at least two days per week for additional
health benefits.
Resource material:
American Heart Association
January § February 2015 INSPIRE HEALTH 21
while others actually increase the risk of heart disease. LIVING
Here are a few tips to help you know which fats A healthy, balanced diet plus
support a healthy heart and which do not. regular, moderate physical
activity is the formula for a
The Bad Fats dangerous. Because they are not a naturally strong, healthy heart.
The most significant thing about occurring substance, they are difficult for
the body to digest. In addition, trans fats Step 1:
unhealthy fats is that they can have a direct have been shown to raise bad cholesterol A heart smart diet is one low in bad fats
bearing on your blood cholesterol levels. (LDL) while lowering good cholesterol (trans fats and saturated fats). A good rule
Two types of fat are known to increase (HDL). Studies also show that they of thumb is to lower your consumption of
bad cholesterol (LDL) — trans fats contribute to a higher risk of developing animal meats, animal products (dairy) and
and saturated fats.The American Heart Type 2 diabetes and increase the risk of highly processed foods, as these are the
Association defines saturated fats as fat certain types of cancer. most popular sources of bad fats.
molecules that have no double bonds Step 2:
between carbon molecules because they The Good Fats Increase the amounts of whole, plant-based
are saturated with hydrogen molecules. Monounsaturated fats and foods rich in good fats (monounsaturated
Since saturated fats are so dense, they and polyunsaturated fats).These good
are usually solid at room temperature. polyunsaturated fats are the good fats. fats support heart health by reducing LDL
Saturated fats are mostly found in animal These are less dense fats, typically liquid cholesterol and increasing HDL cholesterol.
meat and animal products. Some examples at room temperature. Not only do these This change in diet will keep your body
include beef, lamb, pork, chicken with skin, fats lower bad cholesterol, but they also clean, lowering your risk of clogged arteries,
lard, butter, cheese and whole milk. contain essential fatty acids like omega-6 which often leads to heart disease.
and omega-3 that support cellular function. Step 3:
Trans fats are in a category by Monounsaturated and polyunsaturated Staying fit and active is another important
themselves.These fats are typically the end fats may also contain the vital antioxidant key to heart smart living. For overall
product of hydrogenation, the process of vitamin E, important for a strong, healthy cardiovascular health, the American Heart
adding additional hydrogen to convert immune system. Association offers the following exercise
oil into a denser product. The process recommendations: Perform at least 30
increases shelf life. Read nutritional labels to Plant-based oils such as sunflower minutes of moderate-intensity aerobic
detect such fats identified as hydrogenated seed oil, olive oil and safflower oil contain activity at least five days per week for a
oil or partially hydrogenated.You will find good fats along with trout, herring, salmon, total of 150 minutes, or at least 25 minutes
partially hydrogenated oils in nondairy avocadoes, walnuts, chia seeds, hemp seeds of vigorous aerobic activity at least three
creamer, for example.Trans fats are and flaxseeds, for example. days per week for a total of 75 minutes, or
a combination of moderate- and vigorous-
intensity aerobic activity and moderate- to
high-intensity muscle-strengthening activity
at least two days per week for additional
health benefits.
Resource material:
American Heart Association
January § February 2015 INSPIRE HEALTH 21
