Going on a low-fat diet has many benefits. Not only will you feel better, but reducing fat in the diet will decrease weight, lower the risk of developing chronic diseases and increase heart health. You must cut out the bad fat and increase the good fat.
Types of Bad Fat
There are many different types of fat; some are bad for your health. Generally, these are the fats that people on a low-fat diet try to cut from their diets. Bad fats often contribute to weight gain and health problems such as Type 2 diabetes and heart disease. Saturated fat is the main dietary cause of high blood cholesterol, according to the American Heart Association. Saturated fats are found mainly in meat, dairy products and lard. Some plant fats, such as cocoa butter and palm oil, also contain saturated fats. Hydrogenated fats are those created by a process called hydrogenation. These fats are often found in margarine and shortening. Hydrogenated fat contributes to high blood cholesterol and contains saturated fat. The last fat that people often refrain from eating is trans fat. Trans fats are found in milk, butter, lamb, beef and butterfat. Trans fats increase blood cholesterol more than saturated fat and lower good cholesterol.
Recommended Daily Allowance
To reduce the risk of developing heart disease or high cholesterol, the American Heart Association recommends certain limits for fat consumption, such as eating no more than 25 percent of your caloric intake in total fat. The recommended allowance of saturated fat is less than 7 percent of your daily caloric intake. Trans fat intake should be less than 1 percent of your daily caloric intake. The majority of your fat intake should come from healthy fat sources, such as polyunsaturated and monounsaturated fats.
Lowering Fat Consumption
Consume low-fat dairy products. Full-fat cheese, yogurt, milk and ice cream contain high amounts of saturated fats. To reduce the amount of saturated fat you consume, look for fat-free or low-fat options, which may be labeled "skim." Reduce the amount of snack, junk or processed foods that you consume. Reduce your weekly consumption of red meat; shop for lean cuts or replace red meat with poultry or fish. Remove any visible fat that you see on your meat.
Increasing Good Fats
Monounsaturated fat is found in many forms of vegetable oil. This fat works to improve blood cholesterol and decreases the risk of developing heart disease. According to MayoClinic.com, consuming monounsaturated fats regularly can help control blood insulin and blood sugar levels. Polyunsaturated fats are found in plant-based foods and vegetable oil. Eating polyunsaturated fats can improve blood cholesterol, which reduces the risk of heart disease and Type 2 diabetes. Omega-3 fatty acids are a form of polyunsaturated fat found in fatty fish and flax seeds.
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