{"id":14819,"date":"2022-01-23T03:40:52","date_gmt":"2022-01-23T03:40:52","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=14819"},"modified":"2022-03-11T06:44:20","modified_gmt":"2022-03-11T06:44:20","slug":"telling-the-difference-between-good-and-bad-fats-in-your-diet","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2022\/01\/23\/telling-the-difference-between-good-and-bad-fats-in-your-diet\/","title":{"rendered":"Telling the difference between good and bad fats in your diet"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Would you like to hear some good news? If so, I have some:<\/span><\/p>\n<p><b>Eating for heart disease prevention is not difficult<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read that again if you need to: it is neither difficult nor complicated to eat foods that protect you from heart disease. In fact, it can be achieved by following one incredibly <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/08\/29\/simple-rules-for-heart-healthy-eating\/\"><span style=\"font-weight: 400;\">simple rule<\/span><\/a><span style=\"font-weight: 400;\">, which is to<\/span><i><span style=\"font-weight: 400;\"> eat the things that grow in the ground and eat the things that eat the things that grow in the ground<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What does that mean exactly?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods like fruits and vegetables grow in the ground, and you could even plant them yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Animals eat items that grow in the ground, giving you options like meat, eggs, cheese\/dairy, and lard.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is how simple heart healthy eating should be, and if ever you\u2019re in doubt about what foods are \u201cheart healthy\u201d just remember this rule. Most of the time, the complications arise from the huge amount of conflicting information we\u2019re bombarded with every day. Everywhere you look there are people promoting poor dietary advice:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Fad diets<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Food products advertised as \u2018heart healthy,\u2019 especially cereals<\/span><\/li>\n<li><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/06\/28\/being-healthy-is-harder-than-influencers-suggest\/\"><span style=\"font-weight: 400;\">Athletes and influencers endorsing packaged foods and supplements<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And perhaps nowhere is the wealth of misinformation greater than when it comes to the topic of fats.\u00a0<\/span><\/p>\n<h2>The importance of fats<\/h2>\n<p><span style=\"font-weight: 400;\">Fats are an essential part of a heart healthy diet. Most people know about the role of fats as a source of energy but their importance is far greater than this, which I\u2019ll explain in this article. However, not all fats are equal, and it\u2019s important to know which ones can increase your health and which ones can harm it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some fats are essential, which means the body is unable to produce them itself and so relies on them being eaten through sources such as meat, fish and dairy. They are <\/span><a href=\"https:\/\/www.eufic.org\/en\/whats-in-food\/article\/facts-on-fats-dietary-fats-and-health\"><span style=\"font-weight: 400;\">crucial building blocks of the human body <\/span><\/a><span style=\"font-weight: 400;\">and include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Linoleic acid<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Linolenic acid<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Long-chain fatty acids<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a long time, many leading health agencies (<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/12\/05\/how-the-ahas-2021-dietary-guidelines-continue-to-fail-us\/\"><span style=\"font-weight: 400;\">such as the AHA<\/span><\/a><span style=\"font-weight: 400;\">) have advocated that you should reduce the fats in your diet when looking to improve cardiovascular health. This has been the mainstay of advice when it comes to eating for heart disease prevention for decades, yet heart disease still accounts for a <\/span><a href=\"https:\/\/www.cdc.gov\/heartdisease\/facts.htm\"><span style=\"font-weight: 400;\">quarter of all deaths in the U.S every year<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>The dangers of trans fats<\/h2>\n<p><span style=\"font-weight: 400;\">There are two truths about artificial trans fats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They are devastating to our health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They are in almost all processed foods<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Let me be clear here that when I say \u201cprocessed foods\u201d I\u2019m not referring to any food that undergoes any form of processing &#8211; a definition this broad would include all cheese and, arguably, the \u201cprocessing\u201d of a prime steak under the butcher\u2019s knife! Instead, I\u2019m referring to pre-packaged food items that get made and packaged in factories. Think Pop Tarts, microwave meals and so on.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s start with a quick definition: \u2018<\/span><a href=\"https:\/\/www.diabetes.co.uk\/food\/trans-fats.html\"><span style=\"font-weight: 400;\">Trans fats, are a form of processed (hydrogenated) cooking oil, have been identified as one of the most dangerous food additives<\/span><\/a><span style=\"font-weight: 400;\">\u2019<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How bad are they? Trans fats are shown to <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/why-trans-fats-are-bad#blood-vessels-and-cancer\"><span style=\"font-weight: 400;\">increase your risk of<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Heart disease<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Type 2 diabetes<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Inflammation<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Cancer<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Because trans fats extend shelf life and stabilize the flavor of food products, they are used as an additive in a huge amount of the food on our plates. Trans fats are generally present in:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Margarines<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Vegetable oils<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Pastries<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Cakes<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Bread<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Fast food<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Ice cream<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A list this long also means that whenever you eat at a restaurant, the chances are very high that you\u2019re consuming artificial trans fats without necessarily knowing it &#8211; even the healthy foods can be fried in these oils, making them an invisible danger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully many of the items on the above list are ones that we know are not healthy (like ice cream, cakes and pastries), but many health organizations recommend the use of vegetable oils and margarines over natural fats and butters, and bread is a common staple of many people\u2019s diets.<\/span><\/p>\n<p><a href=\"https:\/\/draxe.com\/nutrition\/vegetable-oil\/\"><span style=\"font-weight: 400;\">According to Dr Axe<\/span><\/a><span style=\"font-weight: 400;\"> \u2018The vegetable oils found on most supermarket shelves is usually a blend of several different types of oils that have been highly processed and refined, which negates any of the potential vegetable oil benefits.\u2019<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fact that these vegetable oils are recommended is a great example of an uncomfortable truth that many of us can be resistant to accepting at first: The food industry exists to make money, not to make you healthier!<\/span><\/p>\n<h2>Heart healthy fats<\/h2>\n<p><span style=\"font-weight: 400;\">The good news is there are many sources of healthy fats and a diet that incorporates them is important for anyone taking an interest in heart disease prevention. A heart healthy diet should center around natural sources of fat and avoid the artificial trans-fats mentioned above.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some good choices to make when looking for sources of dietary fat:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meat &#8211; In recent years there have been many voices encouraging plant based protein over meat sources. Whilst plants can be a healthy source of protein, <\/span><a href=\"https:\/\/www.nutritionadvance.com\/animal-protein-vs-plant-protein\/\"><span style=\"font-weight: 400;\">it is more difficult for the human body to process protein from plants<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full fat dairy &#8211; Low fat dairy is another product that has risen in popularity in recent years, even being encouraged by many health agencies. However, <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/11\/28\/forget-superfoods-here-are-the-top-3-foods-to-eliminate-to-improve-your-heart-health\/\"><span style=\"font-weight: 400;\">dairy is naturally high in fat<\/span><\/a><span style=\"font-weight: 400;\">. The low-fat dairy products we are encouraged to eat are highly processed and the fat content is often replaced with sugar in order to maintain its flavor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fatty fish &#8211; <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/11-health-benefits-of-fish#TOC_TITLE_HDR_1\"><span style=\"font-weight: 400;\">Naturally high fat fish<\/span><\/a><span style=\"font-weight: 400;\"> (salmon, mackerel, tuna) are a great source of omega 3 fatty acids, which are an important part of a heart healthy diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plants &#8211; Although it is more difficult to process proteins from plants than meat, this doesn\u2019t mean that plants are an unhealthy source of dietary fats. It\u2019s just important to know that if you intend to eat a plant based diet, you should eat more food than if you were eating meat, to ensure you get all the nutrients your body requires.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see, it is easy to eat in a way that will improve cardiovascular health &#8211; and delicious, too!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best parts of eating for heart health is that there are lots of options, and it\u2019s important that you find one that works for you. Despite what our media tells us, it\u2019s <\/span><i><span style=\"font-weight: 400;\">not <\/span><\/i><span style=\"font-weight: 400;\">necessary to eat one particular diet to look after your heart. You can eat a heart healthy diet whether you\u2019re a carnivore or vegan, if you need to avoid gluten or if you want to copy the Mediterranean diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And to make it as easy as possible for you to find and implement the diet you like, I\u2019ve covered them in my new book, <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/books\/\"><span style=\"font-weight: 400;\">Stay Off My Operating Table<\/span><\/a><span style=\"font-weight: 400;\">. Order your copy to learn the 7 principles of metabolic health and take control of your heart health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Would you like to hear some good news? If so, I have some: Eating for heart disease prevention is not difficult. Read that again if you need to: it is neither difficult nor complicated to eat foods that protect you from heart disease. In fact, it can be achieved by following one incredibly simple rule, &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/01\/23\/telling-the-difference-between-good-and-bad-fats-in-your-diet\/\"> <span class=\"screen-reader-text\">Telling the difference between good and bad fats in your diet<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"brizy-blank-template.php","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"right-sidebar","site-content-layout":"plain-container","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[45,42,43,44],"class_list":["post-14819","post","type-post","status-publish","format-standard","hentry","category-blog","tag-bad-fats","tag-fats","tag-good-fats","tag-healthy-fats"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Telling the difference between good and bad fats in your diet | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Telling the difference between good and bad fats in your diet | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"Would you like to hear some good news? 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