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Good Fats and
  Bad Fats
 

Latest Health News

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The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.

The Good Fats

 Monounsaturated Fats

Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat. Click here for more weight loss nutrition tips.
 

The Taste of Africa

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 Polyunsaturated Fats

 Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
 
 

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The Beauty of Colour

The Bad Fats

 
 
 
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
 

Saturated Fats

 Trans Fats

 Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
 
 

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The Ghana Cookery Book

What can we do?

Avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.
minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.
as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.

The Bottom Line

For the sake of your heart, minimize the intake of both saturated fats and trans fats. Choose wholesome fresh foods instead of packaged foods. Spend time investigating and comparing products by checking the Nutrition Facts label - and when in doubt, check the ingredient list too.At the same time once a while our traditional PALM OIL SOUP ,maybe one's or twice in a month, does not damage a lot if you really care every day.Also, very important ,do not use as called VEGETABLE OIL or COOKING OIL their are as daungerous as the Palm Oil.
Use,instead ,vegetable oil from a single seads like CORN OIL, PEANUTS OIL, SOYA BEENS OIL and SUNFLOWER OIL I know they are more expencive but what is more important ?

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Raw Food Diet

Magazines and newspapers are filled with articles about the raw- food diet. Proponents say that eating unprocessed or uncooked foods is good for one's health. This diet, though, may not be right for everyone. Those who adhere to a raw-food diet get at least 75 percent of their meals from uncooked food or food that has not been heated above 115 degrees. A raw-food diet may include animal meat or may be further limited to a raw vegan diet. The latter consists of only raw fruits and vegetables, and no meat or other animal products. While the foods are uncooked, they may be prepared through juicing, blending, dehydrating, sprouting or soaking. Food choices can include dried fruits and nuts, bean sprouts, soaked rice, juiced fruits and vegetables, lentils and coconut milk. Eating a raw-food diet limits unhealthy dietary choices. Processed foods, packaged foods and cooked meats can be high in hydrogenated fats, chemical preservatives and sodium. Caloric intake drops greatly, so the regimen may lead to weight loss. Studies have shown that raw-food diets can lead to improvement in LDL (low-density lipoprotein) cholesterol levels and triglyceride levels, and can help prevent obesity. The average person, however, will find this diet restrictive. If you are not careful on a raw vegan diet, you could become deficient in calcium, vitamins B12 and D, iron, zinc and protein. It is easier to get these nutrients from animal sources. Studies have also shown that raw food diets may lead to decreased bone mass, particularly dangerous for children, pregnant women and those with osteoporosis. In addition, some women who followed a strict raw-food diet had significant weight loss and cessation of the menstrual cycle due to the low caloric intake. Thus, a strict raw-food diet is not medically recommended for a prolonged period. We suggest that the average person limit his intake of saturated animal fats, those linked to heart disease, diabetes and stroke, and decrease the intake of cooked carbohydrates (pasta, bread, rice and potatoes), frequently a source of extra calories. Finally, increase your daily servings of fruits and vegetables to seven to 10 a day. You may not be following the raw food diet, but you will certainly be on the road to good health.