CENTSABLE HEALTH: Good fat verses bad fat - KTIV News 4 Sioux City IA: News, Weather and Sports

CENTSABLE HEALTH: Good fat verses bad fat

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SIOUX CITY, Iowa (KTIV) - It's heart month Fareway Dietitian Whitney Packebush has tips on eating healthy during Heart Health Awareness Month.

Fat affects your cholesterol both LDL (bad) and HDL (good)

Depending on the type of fat you eat, there is a different affect on the different types of cholesterol

Saturated fat is fat that is typically found in animal products. Chemically, this fatty acid contains all the hydrogen it can hold. Whereas unsaturated fatty acids do not contain as much hydrogen.

Fat is important to help you feel full and satisfied, help absorb vitamins A,D,E and K, healthy skin and hair, maintaining body temperature and for healthy cell function

Saturated and trans fats have both been shown to increase total cholesterol, increase LDL cholesterol and decrease HDL cholesterol.

Traditionally trans fat has been added to food to increase a product's shelf life and is formed when liquid fat is turned into a solid through a process called hydrogenation.

Trans fat is commonly found in stick margarine, shortening, some fried foods and processed foods made with partially hydrogenated oils.

Even if a label says it contains zero grams of trans fat, you still want to check the label for hydrogenated or partially hydrogenated oil because the product can be labeled "zero grams trans fat" if it has less than 0.5 grams per serving. However, this can add up over time!

Try using cooking spray, tub margarines, olive or canola oil

Unlike saturated and trans fat, omega-3 unsaturated fats are good for your heart. They are also essential fats because our bodies cannot make them on their own, so we have to get them from food.

Omega-3s have been shown to help lower cholesterol, lower high blood pressure and help prevent heart disease. Peanut butter, olive oil, canola oil, tub margarines, fish

Try replacing butter with heart healthy olive or canola oil Snack on nuts, seeds and peanut butter.

Try to eat fish 2 times per week.

You should still try to limit your total fat intake to 25-35% of your daily calories. This means if you eat 2,000 calories per day, you should be eating about 50-75 grams of fat per day.

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