Unsaturated Fats
The "Good Guys" That Are All
For Your Heart's Health

Unsaturated Fats, are you Eating them?

Why should you eat them?

That's because they're good for your heart's health.

In what way? (Ghee....I'm like asking some 12-year old quiz here.....)

You've heard that they're healthier than saturated fats and trans fats?

They help lower your total cholesterol and your bad LDL (low-density lipoprotein) cholesterol levels.

A double bonus for you if you consume monounsaturated fat because it also raises your good HDL(high-density lipoprotein) cholesterol levels.

They're the "good guys" for your heart as they help raise your HDL cholesterol, the “good” cholesterol.

HDL cholesterol transports cholesterol from your blood back to the liver. Your liver then breaks down the cholesterol so it can be eliminated from your body.

This helps prevent excess cholesterol from being deposited in your coronary arteries.

By nature, unsaturated fats have larger molecules that tend to slide past each other in your bloodstream, which means they cause little to no plaque build-up.

No plaque means no clogging up of arteries and hence healthier heart.

These fats are mostly plant-based though there are some occurring naturally in certain meats.

The best way to remember them - they are almost always vegetable oils: olive oil; canola oil; rapeseed oil and in many nuts like almonds, walnuts and Brazil nuts.

These fats remain in a liquid or oily state at room temperature.

Have you noticed? The olive or canola oil will turn rancid as oxygen from the air mixes with the hydrogen and carbon atoms in the fat.

By nature, polyunsaturated fats become rancid quicker than monounsaturated fats when exposed to oxygen.

This is why food manufacturers don't use much of these fats in their products since the products (like cookies, cakes or fried chips), would only last a few days on store shelves.

Please bear with me. It gets a bit "dry" here as I dish out the fact to you.....

Unsaturated fats are of 2 types:

• Monounsaturated
• Polyunsaturated

The omega-3 fatty acids found in fatty fishes like salmons, herrings, trouts and mackerels in polyunsaturates are good agents that decrease your risk of coronary artery disease.

These omega-3 fatty acids can prevent blood platelets from clotting and sticking to artery walls.

This would lower the risk for blocked blood vessels, strokes and heart attacks.

They also help prevent hardening of the arteries, lower blood pressure levels and help protect your body against irregular heart beats.

Though unsaturated fats are relatively healthier, doesn't mean that you can eat lots of them. You still eat them in moderation.

If you eat in excess of these fats or any other types of fat, you'll accumulate excess calories and put on weight.

All types of fats (including unsaturated ones) carry 9 calories per 1 gram, higher than carbohydrates and protein, which carry 4 calories per 1 gram.

What's the amount in moderation?

Per the American Heart Association, the healthy range is for you to eat all types of fats that are not more than 30% of your total daily calories.

And out of this 30% intake, most of it should come from unsaturated sources - either monounsaturated or polyunsaturated.

I think you'd better, for your heart health's sake!

They are tasty, especially those yummy nuts.

Rat them and have a healthy heart.

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