There are actually good fats-the unsaturated kind that help fight disease. Nutritionist Martha McKittrick explains good fats vs. bad, why not all fats are created equal and what to eat for a healthy, omega-3 rich diet.
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Interviewer: I scream when I hear the word fat but the truth is not all fats are bad I’m here to learn the difference so let’s go behind the burner and meet the nutritionist. So I’m here with nutritionist Martha, Martha give me the scope on all things fats. Martha: There is a lot of confusion when I comes to the area of fat. We’ve been kind to brainwash that all fat is bad what we now know all fats are not created equal and some fat are actually good for you where the others are not good for you. Interviewer: So what’s the good fat and what’s bad fat and how do I know? Martha: Alright let’s start with the bad fats. The first would be saturated fat, saturated fat it can raise your bad levels of cholesterol called LDL saturated fats are found in whole milk products such as ice cream, butter, full fat cheeses, milk, 2% milk, cream cheese, sour cream and full fat yogurts. And you also get saturated fat in high fat cuts in meat lot fatty cool cuts. Interviewer: So what’s the difference between a high cut fat cut of meat and a low fat cut of meat? Martha: There is a huge difference, let’s compare prime rib or put a house steak, a six sounds portion which is about something like this can have about 20 grams of saturated fat. Interviewer: Okay that’s a lot fat. Martha: That’s a lot where as a leaner cut like a sirloin would have about 5 grams of saturated fat. There is one other bad fat that’s even worst in saturated fat and now it’s called the trans-fat. Trans fat are found in stick margarine and a lot of bake and commercial products like some cookies, chips, donuts, those fats the worse because not only do they give your levels of bad cholesterol they can also be crucial levels of good cholesterol so that one you want to look out for. Interviewer: So Martha you tell us all that the bad fats, now tell us about the good ones. Martha: Okay the good fats, the good fats are called unsaturated fat. And these fats can actually help decrease your risk of heart disease; they could help lower your LDL bad cholesterol and can be health healthy in other ways ranking in moderation. Our bodies make two kind of cholesterol, we make LDL which is the bad cholesterol think of L for lousy and we also make HDL think of H for healthy and that’s the good cholesterol. Now these two main kinds of unsaturated fat, the first kind is called a monounsaturated fat and this we find in olive oil. Interviewer: So these is a bowl of mozzarella which I love to cook with and suttee with and also dress my salad with. Martha: So aside from olive oil we find the monounsaturated fat in canola oil, avocado and that’s in nut butters so those are healthy fats. Another healthy fat is called the polyunsaturated fat and this we get in other vegetable oils and we get it in fatty fish and that’s called an Omega 3 fat, salmon, mackerel, sardines and you also get it in walnuts and you get it in placid. Placid are excellent make sure you grind them up and you can put placid in your yogurt, you can put on cereal in your soup, on salad and very healthy. Interviewer: Tell us the difference between good yogurt and the not so good yogurt. Martha: Great yogurts are strange so they are a little bit thicker than other yogurt but you have to do to this is you have to scrutinize the food level. A typical woman wouldn’t want to go much about 12 grams a day and a man about 15 grams a day. This is actually 0% great yogurt and it has 0 gram of saturated fat, perfect. Now it doesn’t have to be trick yogurt it could be any kind of yogurt really. Interviewer: Right. Martha: This Stonyfield cherry vanilla and if you look at the level it has only 1 ½ grams of total fat in only 1 gram of saturated fat so it’s fine. So make sure you look at the levels when you are getting your yogurt. Another area will go get fat would be in vegetables, if you’re getting suttee vegetables they could easily be doing a table spoon or a two of oil so its possible to get an steam. Interv

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