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Our body needs fat to function properly. Fat is an energy source. It is a nutrient used in the making of cell membranes. It also helps produce eicosasnoids, hormone like compounds. Eicosanoids help with the regulation of many of our bodily functions. They help regulate heart rate, blood pressure and the constriction of blood vessels. Fat helps with the digestion of some vitamins. It also helps maintain healthy skin, hair and vital organs.

Our bodies need healthy fats. Our best options for health fats are unsaturated fats, polyunsaturated fats and monounsaturated fats. These fats can help with several things. The can lower the risk of hear disease by reducing the toil and low-density lipoprotein cholesterol levels in the blood. Cholesterol is a by-product of our bodies producing cells. It is the main substance found in the plaque with can cause clogging of your vessels.

So where is the best place for us to get these fats? In our food and through vitamin supplements if necessary.

Omega-3 fatty acids are polyunsaturated fats. These are the fats that are found mostly in seafood. Good sources of the omega- 3 fatty acids are cold water fish. You would find them in mackerel, salmon and herring. Other sources are walnuts, flaxseeds and flax oil. There are trace amounts found in canola and soybean oils.

Polyunsaturated fat is usually a liquid at room temperature and in the refrigerator. Vegetable oils like corn, safflower, soy, cottonseed oil, and sunflower oils.

Monounsaturated fats are liquid at room temperature but will start to solidify when refrigerated. Avocados and most nuts have high amounts of this fat. Olive oils, peanut oils, and canola oils are all good sources of these monounsaturated fats.

We can replace "bad fats" with "better fats". We can saut in olive oil instead of butter. We can replace a slice of cheese on a sandwich with a slice of avocado. Replace bacon bits with other crunchies like slivered nuts are shelled sunflower seeds. Eat a handful of nuts instead of a handful of chips. Eat cold water fish instead of red meat at least three times a week.

Fat contains 9 calories per gram. Proteins and carbohydrates contain 4 calories per gram. So keep our fat intake to a minimum. Fruits, vegetables and whole grains are our friends.

Although fast foods are rarely the best option they are making great strides in changing from bad fats to better fats. Read the labels and know what you are eating.

Simple changes can make a big difference in your health. Eat well, with more healthy fats.

Sources:

www.mayoclinic.co m

www.mednet.com

Learn more about this author, Trenna Sue Hiler.
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