Feeding and Diet
Will eating good fatty acids make you fat?
Olive oil contains 120 calories per tablespoon and 14 grams of fat. But can you believe that olive oil has been used as a dieting tool to lose weight?
There are plenty of people that I've seen who look fit and skinny but have high blood pressure and high cholesterol. I've also met people who are overweight and they also have high blood pressure and high cholesterol. Of course, you need to consider many factors like family history, genes, daily diet, etc. The answer isn't so simple.
However, if you're going to eat fat and your body does require good fat, go for the good fat that will maintain your health and even boost your energy. Olive oil is rich in antioxidants and polyphenols. But even too much of a good thing isn't so great for you so you need to take caution not to over-indulge.
Fats and olive oil - Eat good fats is key to maintaining good health. Oils that contain unsaturated fat like safflower oil, sunflower oil and corn oil as well as monounsaturated fat such as avocados, olive oil and canola oil are recommended. They are also good for burning fat and therefore, helping you to lose weight. These good fats will not only help boost energy but also suppress hunger and therefore, help you maintain your weight. It contains fat-soluble properties that help to metabolize fat-soluble vitamins A, D, E and K.
It also contains omega-3 and 6 essential fatty-acids, which are great for fat metabolism. Foods that are high in these essential fatty-acids are fatty fish, such as tuna, mackerel and herring.
Federal Drug Administration (FDA) has recommended that taking 2 tablespoons of olive oil daily can prevent heart disease. Olive oil has been known to suppress your hunger and increase energy. You can definitely drink a few tablespoons by itself to stave off hunger but you may not like it straight up. It may also not be so easy on your stomach to digest.
If this is the case, you can do what the Europeans do and use it to dip bread and eat it that way. You can also put a few tablespoons in your breakfast cereal for extra energy. There are many ways to eat and drink olive oil.
My final words on this is that if there's one thing that I've learned about health and diet in all the years of learning about food and health is that "Quantity changes Quality". What that means is balance is key to health. No matter how good anything is for you, anything in excess will cause harm in the long run.
It's important to understand that dietary cholesterol isn't necessarily bad although it's best to limit the amount of cholesterol you eat if you have diabetes. The level of cholesterol in the bloodstream in terms of the type of fats that are in your diet is what's critical in determining your overall outlook on health rather than the amount of cholesterol you eat.
5 Quick And Easy Tips To Choosing Healthy Fats
For everyday cooking, it's best to use liquid plant oils such as olive oil, canola oil, and other plant-based oils that are rich in heart-healthy unsaturated fats.
Completely eliminate trans fats from your diet. It's becoming easier to stay free and clear from trans fat nowadays since many of the restaurants are substituting the oils they use in preparing their dishes.
Switch from better to olive oil - If you've been used to cooking with butter for all your cooking and baking, try to make a switch by using an all health extra-virgin olive oil. It's very versatile and great for your health too. If you need to use butter or margarine for some things make sure it does not contain partially hydrogenated oils.
Eat at least one good source of omega-3 fats each day. Fatty fish like salmon, nuts and seeds like walnut, olive oil and canola oil all provide omega-3 fatty acids.
Cut out your intake of meat and dairy products All types of meat such as beef, pork, lamb and milk have high content of saturated fat. If you cannot let go of eating meat and drinking milk, limit the amount of intake and choose the organic kind and low-fat milk. Savor full-fat cheeses in small amounts and choose lean cuts of meat.
They're even putting signs in windows to advertise that all their food is zero-trans fat as a way to show that healthy meals are important part of their business. Still, this is only a trend that has just begun. Of course, one of the best strategies to avoid trans fats in restaurants is to avoid deep-fried foods since many restaurants still use partially hydrogenated oils in their fryers and desserts.
Of course, when it doubt, it doesn't hurt to ask...
When buying food in supermarkets, try to get in the habit of reading labels to find foods that are trans free. Bear in mind though that according to the FDA, a product claiming to have zero trans fat can actually contain up to a half gram. Therefore, you want to check for other ingredients such as "partially hydrogenated vegetable oil" or "vegetable shortening", which is really trans fat.