Healthy Fats
Fat is a vital component of a healthy diet. We need fat to survive but it's not that simple. There are different kinds of fats, some beneficial and others extremely harmful. By now we are all too aware of the dangers of trans fats and how we should limit our intake of saturated fat, but not enough is known about healthy fat.
There are two types of good fats, monounsaturated and polyunsaturated, both of which should make up one-third of your fat intake.
Monounsaturated fat aids in digestion and the absorption of nutrients. Consuming a moderate amount of this type of fat, is shown to decrease your risk of heart disease, obesity and related problems.
Sources: Olives, olive oil, almonds, almond oil, seeds, nuts and avocados.
Polyunsaturated fat comes in two forms: omega-3s and omega-6s. This type of fat is extremely beneficial to brain function, for regulating immunity and hormone function and for healthy skin and hair.
Sources: Fish and most vegetable oils, Brazil nuts, pumpkin seeds, sesame seeds and sesame oil.
All edible oils are a combination of these two types of fat. The body needs a mix of different types of oil for it to function adequately. This should be a mix of some saturated oils like coconut oil and mono- and polyunsaturated oils like olive oil, peanut oil, mustard oil, sesame oil and sunflower oil. Eating only one type of oil can lead to abnormalities in blood fat levels.
Refined vs. Unrefined Oils
Unrefined cooking oils are healthier as they were left in their virgin state after pressing. These oils tend to be rich and robust in flavor. They are also much richer in nutrients and so should be used in preference to refined oils. Common unrefined oils include corn, olive, coconut, ground nut (peanut), sesame and safflower. Refined oils are simply the opposite of unrefined and should be used sparingly, especially when trying to lose weight. Refining reduces the nutrient level and flavor of the oil.
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