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Know about fats
December 9, 2018, 12:33 pm

There are questions you may have about fats, such as what is the difference between good fats and bad fats? How can I get the good fat I need for a balanced diet? Is my body fat percentage considered healthy??

Good fats in the diet, the monounsaturated and polyunsaturated fatty acids are praised by nutrition researchers for their many health benefits.  The unsaturated fatty acids include all the healthy oils (canola oil, sunflower oil, olive oil), nuts, avocados, pumpkin seeds, omega3 and 6 like salmon and fish.

They lower cholesterol levels, LDL the bad cholesterol, and they increase HDL the good cholesterol.   Bad fats in the diet, the saturated and trans fatty acids include all the fried oils, the margarine, the processed food items, and full fat dairy products. These should be avoided as they increase LDL, and are associated with heart diseases.

Reduce you saturated fat intake by reducing fat dairy products, eating lean and skinless chicken. Plus, go easy on fried foods, commercial cakes and biscuits. Trans fats are present in small amounts in dairy products, as well as constitute up to 60 percent of the fat in processed foods that contain hydrogenated fats. TFAs raise blood cholesterol levels and increase heart disease risk even more than saturated fats.

Body fat percentage means different things on different levels

Actually 5 percent body fat can cause serious health problems for the average person. Conversely 25 percent can either be healthy or unhealthy depending upon age and gender.

It is important to note the differences between men and women when it comes to determining body fat percentage.

Women are healthier as long as they maintain the required body fat percentage, particularly during pregnancy as women who have high levels of abdominal fat during their first trimester of pregnancy are predisposed to a higher risk of developing diabetes later in their pregnancy, according to studies published.

For women between 20 and 40 years old, a 20 to 26 percentage fat is good.

For women between 40 and 60 plus years old, you need 25 to 30 percentage of fat.

For men between 20 and 40 years old, you are good with 10 to 20 percentage of fat.

For men between 40 and 60 plus years old, 20 to25 percentage fat is good.

If the body percentages for both groups are higher or lower than the highest or lowest listed percentages, the person should seek proper adjustments as necessary to return to the best body  fat percentage.

In order to provide clarity, it is best to look at a scale of body fat percentage.

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