e-book Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol

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  3. Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol
  4. Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol

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Department of Health and Human Services and U. Department of Agriculture. Accessed Dec. Dietary Reference Intakes for energy, carbohydrate, fat, fatty acids, cholesterol, protein, and amino acids. National Academies of Sciences, Engineering, and Medicine. Weight management adult.


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The skinny on fats. American Heart Association. Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Mozaffarian D. Dietary fat. Healthy diet adult. Artificial sweeteners and other sugar substitutes Autism spectrum disorder and digestive symptoms Bad food habits at work? Get back on track in 5 easy steps Best oil for cooking? Yes you can! Breast-feeding nutrition: Tips for moms Caffeine: How much is too much? Is caffeine dehydrating? Calorie calculator The role of diet and exercise in preventing Alzheimer's disease Can whole-grain foods lower blood pressure?

Carbohydrates Chart of high-fiber foods Cholesterol: Top foods to improve your numbers Coconut water: Healthy drink or marketing scam? Coffee and health Diet and overactive bladder Diet soda: How much is too much?

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Dietary fiber Prickly pear cactus Does soy affect breast cancer risk? Don't get tricked by these 3 heart-health myths Don't go cuckoo for coconut water Make healthy snack choices Eat more of these key nutrients Eating well with COPD Eggs: Bad for cholesterol? Energy drinks Fat grams For a healthy gut, feed the good bugs Fiber: Soluble or insoluble?

Fish and polychlorinated biphenyls PCBs Fit more fiber into your diet Foods for healthy skin Grape juice health benefits Is chocolate healthy? Healthy heart for life: Avoiding heart disease Healthy-eating tip: Don't forget fiber High-fructose corn syrup High-protein diets Alcohol during the holidays: 4 ways to sip smarter Holiday weight: How to maintain, not gain Takeout containers Is there more to hydration than water?

Go nuts! Need more fiber? Take 3 steps Nutrition Facts label Nutrition rules that will fuel your workout Nuts and your heart: Eating nuts for heart health Olive oil Omega-6 fatty acids Phenylalanine Play it safe when taking food to a loved one in the hospital Protein: Heart-healthy sources Healthy eating plans Raw water: Risky fad?

Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol

Reduce sugar in your diet Health foods Portion control Planning healthy meals High-fiber diet Social eating can be healthy and enjoyable Sodium Sodium: Look beyond the saltshaker Stevia Tap water or bottled water: Which is better? Taurine in energy drinks Time to cut back on caffeine?

Coconut, palm and palm kernel oils are exceptions to the rule; these liquid vegetable oils are highly saturated fats. Eating foods with a lot of saturated fat raises your risk for heart disease; this causes the amount of bad LDLs in your blood to increase while good HDLs decrease.

Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol

Cut the saturated fat, and your blood-cholesterol levels and your risk for heart disease drop. Your risk for cancer also decreases. A diet with more polyunsaturated fats, rather than saturated fats, lowers total blood-cholesterol levels, but unfortunately also drops HDL levels, so you lose both good and bad cholesterol. Olive oil is another story. By using olive oil, you can decrease your total-cholesterol levels while maintaining your HDL levels, thus decreasing your risk for heart disease.

Fish oil also lowers heart-disease risk. Consequently, olive and fish are the oils of choice. Hydrogenated fats are liquid vegetable oils made creamy when manufacturers convert some of the unsaturated fats into saturated ones through a process called "hydrogenation. The resulting shape is an abnormal "trans" shape. Trans fatty acids constitute up to 60 percent of the fat in processed foods containing hydrogenated fats. TFAs raise blood-cholesterol levels and increase heart-disease risk just like saturated fats.

Dietary fats: Know which types to choose

Elizabeth Somer, R. Headline News brief. Subscribe to one of our news e-mail lists. Enter your address:. She wrote this book in an effort to share the truth. That is one of the reasons I'm sharing her book with you today.

If you have any interest in learning more about the debate around healthy fats, her knowledge and perspective will interest you. She wrote about coconut oil far before it's time -- in fact, she was in the "pro-coconut-oil-camp" while coconut oil was still demonized for saturated fat in the 80s. And she recognized the dangers of partially-hydrogenated oils and trans fats far before anyone else was talking about them.

In the book, she reviews the chemical make-up of the different fat molecules saturated, monounsaturated, polyunsaturated as well as compares lots of different kinds of oils.

creatoranswers.com/modules/kennebec/sexo-oral-chica.php At the end of the day, this book clearly supports natural oil alternatives for partially hydrogenated soybean and canola oil. A great read overall, and I'd highly recommend it to anyone who is interested in the science of fats and oils. At the end of the book, I found myself wishing that she was still alive today to weigh in. Since it was written in , I find that the food market has changed a lot. Natural foods and oils have taken off, non-gmo foods have come into prevalence and a lot of what she supported has now come to light.