4. CHANGE BAD Fats to Good Fats

There are two main types of fats, saturated fats and unsaturated fats. There is also a further group called trans fats. A diet high in saturated and trans fats is unhealthy. These types of fats encourage the body to produce cholesterol, which can clog blood vessels and arteries and increase the risk of heart disease and stroke.

Unsaturated fats are good fats and are further divides into monounsaturated and polyunsaturated fats.

Monounsaturated fats help to reduce cholesterol and are found mainly in olive oil, canola oil, nuts and avocados.

Polyunsaturated fats can be further subdivided into omega-3 and omega-6 fats, which helps protect the heart by lowering blood pressure.

Omega-6 fats are found mainly in vegetables oils and margarine, such as sunflower, safflower, corn, and soybean oil.

Omega-3 fats are found in oil-rich fish such as salmon, fresh tuna, sardines, mackerel and plant sources (linseed and its oil, canola oil, soybean oil and walnuts).

Saturated fats should be limited and they are mainly found in dairy products like cheese, yogurt, milk, cream, ghee as well as fatty cuts of meat and meat products such as sausages and burgers. Saturated fats are also found in pastries, cakes, cookies, coconut oil, and palm oil.

Trans fats occur naturally in small amounts in meat and dairy products and are also produced during hydrogenation (a process that food manufactures use to convert vegetables oils into semi-solid fats).

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