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As a general rule, your total fat intake should not exceed 20% of your daily calories. To break it down, less than 7% should come from saturated fat, 1% or less from trans fat and cholesterol should not be more than 300mg.
Lets talk a minute about good fats. Its true than low fat diets are important to maintaining a healthy heart and general fitness; however, good fat and good cholesterol (HDL) can be found in foods like salmon, vegetable oil, nuts, olives and avocados. Good fat is essential in transporting vitamins like A, K, E and D throughout the body, in addition to cushioning the vital organs and providing energy. When cooking, try using extra virgin olive oil.
For salads, add a few tablespoons of flax seed, a handful of walnuts or a salad dressing made of vinegar and olive oil. Try to include more salmon, tuna and mackerel into your diet, either literally or through a fish oil supplement, which is packed with omega-3 and omega-6 fatty acids.
Bad fats are trans fats: margarines, shortening, deep fried chips, fast food, baked goods, hydrogenated vegetable oil. The reason they have such a bad wrap is that theyre known for lowering HDL cholesterol, which is the kind your body needs to function, as well as increasing triglycerides and LDL cholesterol, which is the bad cholesterol that leads to heart disease and diabetes.
Saturated fats found in whole milk, butter, cheese, ice cream, red meat, coconuts and chocolate should also be limited for the same reasons. Fat from these sources should be 16 grams or less for a 2,000 calorie diet. For those looking to actually lose weight, the saturated fats should be less than 12 grams.
A low fat diet doesnt have to taste gross. Think of your new diet as a detox program for the heart and body. Like with alcoholism or drug abuse, youll experience some initial discomfort as you attempt to wean yourself off the sugar, the salt, the cholesterol and the calories your body was so accustomed to getting.
With such an abundance of junk food and convenience foods on the market, its understandable how many Americans can fall into this trap. However, youve made the right decision to control your eating before it kills you!
Article Source: http://www.articlemotron.com
Theres a common misconception that a low fat diet means no fat
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Learn more about a low fat diet at Mike Selvon portal at http://cholesterol.jdkinfotips.info/. While you are there leave us a comment at http://www.mynicheportal.com/health-beauty/ and receive your FREE gift.wireless door chimes Tags: Articles Health dieting
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