Good Fats vs. Bad FatsIn the ancient war between good and bad, the fight between dietary fats also exists. The journey to acquiring the knowledge is the power to become a victor over bad fats. The journey thus begins.Meet Fat Quick FactsBut first things first, what is fat? Fat is one of the main macronutrients: fat, carbohydrate and protein. It is a wide group of compounds whose basis is in long chain organic acids called fatty acids. It is an important component of food for many life forms as it has structural and metabolic functions. It also serves as an energy source for the body as well as storage for extra energy. Are Fats Important?Yes and no. Yes for the good fats and a big No for the bad fats. An example of good fats is the omega 3 fatty acids which can be found in fish such as salmon, tuna, halibut, some seafood like algae and krill, and some plants and nut oils. These fats are important because of their profound anti-aging effects on the brains structure and functions including improving learning and memory ability, fighting age-related cognitive such as dementia , and protection against depression and mood disorders.

The omega-3s effect on the brain can be inferred from the fact that the synapses (tiny gaps across which nerve impulse traverse) need to get through the membrane wall that surrounds the neuron. These cell membranes are made up of fats including the omega-3, hence giving the membrane more elasticity and enhancing the flow of electrical impulses. Omega-3 also improves the blood flow through the brain.Getting to Know the Bad FatsExamples of bad fats are the trans-unsaturated fatty acids. These are produced industrially from vegetable fats for use in margarine, snack foods, packaged baked goods, and in oil used for frying fast food. These types of unsaturated fats have been shown through studies to be consistently associated with coronary heart disease especially with high intake. Trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation.

Further, the National Academy of Sciences Dietary Reference provides that trans fatty acids are not essential to physiological processes and provide no known benefit to human health. It doesnt matter from whatever source it was taken from, the simple truth is that people do not need these fats in the diet and can be completely eliminated from it.Becoming Familiar with the Good FatsOver years of study, doctors, scientists and nutritionists have upheld that all must yield to a low-fat diet to lose weight, manage cholesterol levels, and prevent the onslaught of health problems. Its not really about the amount of fats you ingest, but its about the type of fats you are including in your diet.

Good fats protect your heart, support your overall health, and most importantly, it feeds your brain. A healthy meal plan, regular home workouts, quality sleep, and positive outlook are the keys to a longer and fuller life.

Where To Find The Good FatsThere are two major types of good fats, the monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in olive oil, canola oil, sunflower oil, peanut oil, avocados, sesame oil, olives, and nuts such as cashews, almonds, peanuts, macadamia nuts, hazelnuts, pecans and peanut butter. Meanwhile, polyunsaturated fats are found in soybean oil, walnuts, safflower oil, corn oil, flaxseed, soymilk, tofu and fish like salmon, tuna, mackerel, herring, trout and sardines.

In this day and age when healthy living is becoming a necessity, you must be keen on looking after your weight and heart health. Dont shy away from fats just turn away from trans fats and saturated fats. This means you just have to replace them with the good fats. Try to cook some good old fish casserole over fried chicken, substitute meat with beans and legumes, and instead of using butter, use olive oil.

Eliminate trans fats from your diet by checking food labels. Avoid commercially produced baked goodies, and yes that includes those cookies you buy off the shelf. Most especially, cut yourself some fast-food slack. Train yourself to master healthy eating. If theres a good time to learn cooking, its now!

Along with that, try to avoid saturated fats by limiting your red meat and full-fat dairy food intake. Replace red meat with beans, legumes, nuts, poultry, and fish. Use low fat milk as well.

Although fats have become quite synonymous with weight gain, some fats are actually essential for health. If someone says you should avoid fats altogether, dont believe them. Cutting out fats from your diet is the worst thing you can do for your brain, body and metabolism.

The USDA Dietary Reference Intakes provide that 20% to 35% of calories must come from fat. You need that amount of fats for normal growth and development, for energy as fats are the most concentrated sources, for optimum absorption of fat soluble vitamins and carotenoids, for cushioning of the organs, for maintenance of cell membranes, and for providing taste, stability and consistency to food. The Love Story of Exercise and FatsFats are the bodys main source of energy. How can you perform even the most menial task if you do not have the energy to do it? Dietary fats are often blamed for health problems but the truth is fats are an essential nutrient for optimal health.

Hand in hand, fats and exercise are your tools to a greater body and a happier life. Fats provide you with the highest energy concentration. It is the readily used energy source for the body. One gram of fat is equal to nine calories. This calorie density makes fats your largest reserve of energy. When that energy reserve is used up, your body starts turning proteins into energy and it all goes downhill from there. You dont want to go down that road.

Fats are essential for longer, slower low intensity exercises and endurance routines like yoga, swimming, cycling, and walking. You also burn some fats while doing routine household chores like light gardening, washing windows, vacuuming, mopping, and washing the car.

Fats provide you with the fuel you need. So if you are thinking of getting the yoga mat out for your home workouts then dont be afraid to get some greasy healthy goodness of fats. And if you have some excess fats that you need to shed off, regular cardio can help too. Just be mindful of your BMI or body mass index so you know when to stop.

BMI is the measure of your body fat in relation to your height and weight. Once you hit your ideal BMI, stop any rigorous exercise routine for fat loss and begin on a less intense program for weight maintenance.

Its important to know the truth about the common misconception that fats are bad. Some types of fats are bad, but the good fats are fundamental to your health. Healthy eating means good fats are included in your diet and bad fats are totally eliminated from it.