Quality can import as much as quantity when it comes to consuming fats. In fact, diets with greater percentage of fats - if they are the right type - can actually be better for you than your lower fat counterparties, according to a recent report issued by the American Heart Association (AHA) and published in the 14 of September 1999, issue of the circulation of the journal.
Be sure to include healthy fats in your diet, shaking your kitchen with olive oils, canola and peanuts - examples of monounsaturated fats. AHA's recommendation is that no more than 30% of its calories come from fat. But a rich diet on these monounsaturated fats, according to the September report, can help reduce the risk of heart disease - even if your fat intake exceeds a bit of 30%.
Take a good look, too, in how much of your diet includes saturated fats - fats that come from fonts of animals and dairy and some vegetable oils such as coconut and palm oil. These can increase cholesterol level and should be avoided.
One of the authors of the study is Penny Kris-Etherton, Ph.D. - a distinct teacher of nutrition at Penn State University and a member of the Nutrition Committee of AHA. Her study suggests that a fat intake as high as 35% can still be healthy-but she emphasizes that this is true if fats are monounsaturated.AHA also recommends that saturated and polyunsaturated fats must compensate less than 10% of their calorie intake, and that monounsaturated fats should compensate no more than 15%.
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monounsaturated fatty acids (mufa) help reduce LDL cholesterol, type that can accumulate arterial walls and increase your heart attack risk and stroke, says Kris-Etherton, even if they are greater than 35% of your Intake of calories. But a high diet in saturated and polyunsaturated fats, even if maintained within 30% limit, can decrease HDL cholesterol - type that helps protect against heart attacks - and can raise the level of triglycerides, the chemical form of the majority of fats in the body.
Still, a high diet on the muff can have disadvantages. "When people begin to add olive oil and other sources of monounsaturated fats, they may be able to add many calories to their diet," says Kris-Etherton. But it adds that a high muffle diet can be a good alternative to a diet that severely restricts fat, for people who can maintain a healthy weight while in it.
"We have to find out which diet will work best for different people," says Kris-Etherton. "You do not have to be a low-fat diet for everyone. What is good about all this is now that we have another option in the prevention and treatment of heart disease."
No matter how healthy you are, make sure you do not consume many saturated fats, which can increase cholesterol levels, says Alice Lichtenstein, Nutrition Professor at the University of Tufts and a member of the AHA Nutrition Committee. To decrease saturated fats, buy lean meat cuts and enjoy the dairy products with low fat and non-starch.
"may not be exactly what you want, but you can make the replacement and do not feel private," says Lichtenstein.
While Americans have slowly reduced their saturated fat intake, they have more than made for calories in carbohydrate consumption, says Lichtenstein. As a result, the nation is getting heavier, opening the door to health problems such as heart disease and diabetes, which are associated with increasing weight.
Lichtenstein explains that avoiding weight gain means taking into account all calories, remembering that "fat free" or "low fat" does not mean "calorie free". And accompany how many of these calories you spend, rather than how many you consume, is also important in maintaining a healthy weight.
Some people are so focused on fat that forget the total intake of energy, "says Lichtenstein. She adds that regular exercise, which allows you to eat more without gaining weight, has shown to reduce a person's heart attack. / p>
However, these healthy heart changes should not be viewed as a quick solution. "This type of lifestyle modification is not like an antibiotic course," she says. "You do not do this for 10 days and forget it. All right to skip your morning exercise routine or have a rib, but this approach has to be in the long run."
