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Cutting the Bad Fat Out

Updated on January 19, 2011

The ingestion of fats is essential for a healthy life, although it is frequently criticized. The matter is using them in the right amount and choosing poli and mono-unsaturated fats instead of the saturated fats. The intake of fats is a difficult question and to know the various types of fat is an important step to follow a healthy and balanced diet.

The use of fats must be reasonable, but without the inclusion of some fats in our diet we could not assimilate the vitamins, A, D, E and K, that are fat soluble. Saturated fats are damaging for the heart and our health in general.

Replacing these fats for the other healthier ones will be an important step to better your health, caring for your heart and arteries.

Mono-unsaturated fats are found in olive oil, canola oil and peanut oil, while polyunsaturated fats are found in corn oil, sunflower oil and soya oil.

You probably like huge amounts of cheese in your pizzas, gravies, dips and salads, but instead use smaller amounts but with more intense flavor as cheddar has, Parmesan as well and blue cheese.

Mayonnaise for example has been more and more used lately together with French fries instead of the traditional ketchup.

Instead of soaking your salad with large amounts of mayonnaise on your salad, replace half or even all with fat free yogurt and you can always add mustard, herbs, spices, salt flower and other stuff to spice up your salad.

While passing by the butcher and instead of buying that high fat pig or cow meat, ask for parts with leaner meat without the visible fat. Go for poultry more and remember that the human body can only assimilate 20 grams of protein at a time.

Ready made hamburgers are a wonder but unfortunately full of that bad fat. At your butcher again, ask for leaner meat and have it prepared for burgers. At home try to avoid frying them, as they will get full of saturated fat. Use the oven or even better BBQ the patties.

That BBQ´d chicken skin looks crunchy and tasty, doesn’t it! Well don´t go for that temptation. Poultry skin is full of fat and especially toxins that accumulate on the skin while on feeding farms. You should leave it on the side of your dish. No matter how you cook your poultry, the fat from the skin will always seep into the meat. There is a way to get around that by removing the skin before cooking.

In the confection of gravies to be poured on meats and fish and others, use a gravy white sauce made with lean milk and half fat or even fat free natural yogurt. Experiment the mix with a bit of the cheeses mentioned above and add spices.

Go for olive oil if you like frying. Olive oil will last longer for frying and the food will taste much better.

Invest in your health and get a steam cooker. Steam cooking has been used by the Chinese for thousands of years. This type of cooking harnesses all of the foods nutrients and enhances flavors and aromas and it’s probably the healthiest way to cook your meals.


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      cfuller84 7 years ago

      I do agree with some of your information, but most of it is now believed to be faulty. You need to be very careful about which unsaturated fats you eat. Vegetable oils, corn oil, soybean oil and the like are packed with a high ratio of omega6 to omega3 fats. the human body is not set up for these ratios. Same thing with the mass produced chicken and beef. Cows do not naturally eat corn, therefore cornfed beef has a ratio of omega6/omega3 of around 12 to 1. The human body runs best on a 2to1 or 3to1 ratio. Omega6 fats irritate the artery walls which causes cholesterol to be released and sent to the irritation causing buildup. Saturated fats are not necessarily bad. are from animal sources the animals should be free range and organically fed. Same thing with fish. Farm raided fish have out of whack omega6/omega3 ratios due to their diet. If you are going to fry foods it should not be in olive oil, as when polyunsaturated fats are heated they become partly toxic, again irritating artery walls and sending out cholesterol. If you must fry your food it should actually be in coconut oil, or some other organically produced saturated fat. We have learned by looking at different cultures, such as many areas in the pacific islands, that their diets consist of up to 80% coconut fat, and you don't see any fat people there. Sorry to go on for so long. Take a look at one of my articles if you like