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All About Fats: the Good, the Bad, the Dangerous Advertisement You Just Watched: Replay Up Next: Starts in 15 Seconds Related Videos: All About Fats: the Good, the Bad, the Dangerous » Many people think that all fats are bad, but there are certain fats that are actually healthy. Watch this video to learn about the good fats and the bad fats. Transcript: If no one knew smoking was unhealthy, people would never quit. Well, the same principle applies to your... If no one knew smoking was unhealthy, people would never quit. Well, the same principle applies to your food. You may think you're doing your body a world of good by eliminating all fat from your diet -- but the truth is you may be missing out on important health benefits tied to certain types of fat--the "good" fats. Fat is the umbrella term for harmful fats like saturated fat and trans fat, as well as healthy fats likes monounsaturated fats and omega-3 fatty acids. What makes a fat "good" or" bad" from one perspective is how it affects the level of cholesterol in your blood. Studies show that eating too much saturated fat and trans fat - the "bad" fats - can increase your risk for developing certain diseases--mainly heart disease. Mono-unsaturated fats and omega-3 fatty acids, on the other hand, can actually lower your risk for heart disease and other chronic diseases. The United States Department of Agriculture recently reported that 11 to 12 percent of American's total daily calories are coming from the saturated fat in the food choices they are eating. That's way too much - the American Heart Association recommends that anyone older than 2 years should limit their saturated-fat intake to less than 7 percent of their total daily calories. So, where's all that "bad" fat coming from? Meat, poultry, seafood, eggs, and full-fat dairy products all contain saturated fats. But, of course, you shouldn't completely eliminate these foods from your diet. Choosing lean meats and low-fat and fat free dairy products, and removing the skin from chicken and turkey before eating are good all ways to reduce saturate-fat intake. For example, 3 ounces of extra-lean ground beef has about 2.6 grams of saturated fat while 3 ounces of regular ground beef has 6.1 grams of saturated fat. And whole milk has about 3 times the amount of saturated fat as low-fat (1%) milk. Now - what about those "good" fats? Mono-unsaturated fats are found in nuts like macadamia nuts and hazelnuts, seeds, and certain plant oils. Research has found that certain amounts of these healthy fats can help decrease "bad" cholesterol - LDL -- and increase "good" cholesterol, or HDL. Olive oil and avocadoes are other good sources of this healthy fat. Foods that deliver the most omega-3 fatty acids include flaxseed, walnuts, salmon and sardines. These healthy fats may play a role in the prevention and treatment of a number of health conditions - heart disease, diabetes, migraine headaches, depression - the list goes on. Even healthy fats need portion control,--so here's a general guideline: Limit your total fat intake to 20 to 30 percent of your daily calories For someone on a 2000-calorie diet, that's about 44 to 65 grams of total fat a day. And emphasize fats from healthier sources like nuts and olive, canola and nut oils. Also: Don't forget to watch out for trans fats - the most dangerous fat. Trans fats have been shown to raise "bad" cholesterol and lower "good" cholesterol. Hydrogenated and partially hydrogenated oils contain trans fats, so they're typically found in French fries, cookies, chips, crackers and some microwave popcorns and peanut butters. The bottom line is that all fats are not created equal-- certain types are unhealthy and the right amounts of others CAN provide a lot of benefits to your health. Just remember that eating too much fat --can contribute to weight gain. For more tips on how to upgrade your diet, check out other videos on this site. More » Last Modified: 2013-09-25 | Tags » fat, good fat, bad fat, types of fat, body fat, low Fat, belly Fat, saturated Fat, trans Fat, what is fat, dangerous fat, unsaturated fat, fat cells, fat basics, fat info, benefits of fat, risks of fat, monunsaturated fat, omega 3 fatty acid, polyunsaturated fat, sources good fat, sources bad fat, sources unsaturated fat fat loss, burn fat, fat Burning, Fat Free, Fat Fast, Nutritional Info, Nutrition Guide, Weight Loss, Fat Nutrition, Eating Healthy, Good Health, Health Nutrition, Body Nutrition, Nutrition Facts, Healthy Meals, Healthy Diet, eliminate fat, calories, cholesterol diet, nutrients, nutrition, food fish, nuts, seeds, red meat, olive oil, milk, hydrogenated oil
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ciljem ograničavanja zasićenih masnoća na manje od 10 posto dnevnih kalorija , prema 2010 Dietary Guidelines for Americans . Za prosječnog Amerikanca , to znači da konzumiranje 20 grama zasićenih masti ili manje dnevno . Na temelju tih preporučenih vrijednosti , 6 grama zasićenih masti u posudu nijerazlog za zabrinutost . To bi moglo biti ako jedete više obroka dnevno, koji imaju 6 grama ili više zasićenih fat.Junk hrane i obrađene hrane sadrže višak zasićenih masnoća . Hrana s više od 5 grama zasićenih masti na 100 - gramskom izdržavanja smatraju visoke u zasićene masnoće , prema Mariji Enig , autor knjige " Know Your Fats . "Tipični fast food cheeseburger sadrži bilo 10 do 15 grama zasićenih masnoća , objašnjava Enig . Hrana sa 6 grama zasićenih masti zasićenih masti vreba na maslacu , cijeli - masnoće mlijeka , punomasnih sireva , salatu , naresci , sladoled , hrenovke i ispruganošću mesa . 1 - unca posluživanje redovito cheddar sira sadrži 6 grama zasićenih masnoća i3 - unca dio mljevenog mesa sadrži 6,1 grama zasićenih masti . Srednja croissant da može doći za vrijeme doručka sadrži 6,6 grama zasićenih masti . Upravljanje zasićenih masnoća unos cilj jesti zdravo većinu vrijeme . Ako ste trenutno zdravi , povremeno uživanja u hrani koja je visoka u zasićenih masti neće razbiti banku . Kada to razmetanje na neke namirnice koja sadrži 6 grama zasićenih masti , pratiti unos za ostatak dana , tako da bi se izbjeglo ide preko 10 posto dnevnih kalorija . Umjesto da redovito mljeveno meso , pokušajte extra lean mljevena junetina . 3 - unca posluživanje sadrži 2,6 grama zasićenih masti . Trgovina punomasno mlijeko za nemasnog mlijeka . Jedna šalica nemasnog mlijeka sadrži 1,5 grama zasićenih masti . Zamjena redovito sladoled za malo masnoća smrznutog jogurta . 1/2-cup porcija nemasnog smrznutog jogurta sadrži 2 grama zasićenih masti . Odaberite zdraviji Masti Odaberite zdravije masti, kao što su polinezasićene i mononezasićene , većinu vremena . Možete dobiti mononezasićenih masti iz maslinovog ulja , avokada , peradi , orašastih plodova i sjemenki . Polinezasićenih masti nalaze u soji , ulja šafranike , suncokretovog ulja i ulje kikirikija . Omega - 3 masne kiseline suvrsta polinezasićene masti nalaze u masnoj ribi kao Flaxseeds i orasima . Losos , skuša i haringa primjeri su masne ribe bogate omega - 3 masnih kiselina . From:http://hr.265health.com/diet-nutrition/nutrition/1016008206.html