Good vs Bad: Understanding what types of fat is good for your weight loss and overall health
In the realm of nutrition, understanding the impact of fats and cholesterol on your health is critical. Saturated fats and cholesterol often come under scrutiny for their potential negative effects on health, but there are some types of fat in a healthy diet that provide balance and actually work to improve health.
Cholesterol is a waxy substance produced by the liver and also found in certain foods. It plays a vital role in the body's cell structure and hormone production. There are two main types of cholesterol: LDL (often termed "bad" cholesterol) and HDL (considered "good" cholesterol). High levels of LDL cholesterol can contribute to plaque buildup in arteries, while HDL cholesterol helps remove LDL cholesterol from the bloodstream, reducing the risk of heart disease.
What are Saturated Fats?
Saturated fats are solid at room temperature and are commonly found in animal products such as butter, cheese, and fatty cuts of meat. They are also present in some plant oils like palm oil and coconut oil. Consuming too much saturated fat has been linked to increased LDL (low-density lipoprotein) cholesterol levels, which can raise the risk of heart disease.
Diet Alternatives to Reduce Saturated Fats and LDL Cholesterol
Unsaturated fats help lower LDL cholesterol levels in the body. Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids that can lower triglycerides and boost HDL cholesterol. Olive oil, avocados, nuts, and seeds also boost HDL cholesterol. Foods high in soluble fiber, such as oats, beans, fruits, and vegetables, can help lower LDL cholesterol levels as well.
Lifestyle Changes that Promoting HDL Cholesterol with Lifestyle Changes
Weight loss, especially around the waistline, can increase HDL cholesterol. There are fitness trends that promote a strength training only model for long term weight loss, however, there is still a lot of value to be gained from cardiovascular exercise. Engage in aerobic exercise like brisk walking, swimming, or cycling to boost HDL cholesterol levels.
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The Role of Fitness in your Wellness
““If you don’t make time for your wellness, you’ll be forced to make time for your illness.” ”
Every person of all ages needs exercise to be healthy. Regular physical activity has many benefits and reduces the risk of developing injuries and diseases that are painful, expensive, and deadly. Unfortunately, despite the benefits, most people in the United States do not prioritize participating in regular physical fitness programs because they do not understand the tremendous health benefits of an active lifestyle in the maintenance of good health and overall quality of life.
The Cost of Illness
Being sick is expensive. People complain that healthy food and gym memberships are expensive, but medical care costs, imaging, hospitalizations, and multiple daily medications will run you a lot more ducats than salads and smoothies. The CDC estimates the cost of treating chronic diseases such as heart disease and stroke at a whopping $216 billion per year and causing $147 billion in lost productivity on the job.
The Risk Sedentary Lifestyles
When the body becomes deconditioned due to a sedentary lifestyle, it becomes more prone to injury and pain. A regular exercise program promotes increased bone density, improved muscle strength, increased flexibility, and improved stability. Improvements in these physical attributes contribute to decreased risk of injuries sustain in accidents and injuries, particularly as people age. People with strong muscles and flexibility are less likely to sustain a debilitating injury from a fall such as a fracture or muscle strains from lifting and increased movement.
The Mood Matters
Endorphins, also known as the feel-good neurotransmitters, are chemicals that are released during exercise that decrease pain and improve mood. Feeling down? Although underutilized, research has shown that exercise can be an effective treatment for mild to moderate depression. Additionally, outdoor activity increases exposure to sunlight and can boost vitamin D levels, which, when deficient can contribute to an increased risk of depression.
The Obesity Factor
Regular cardiovascular exercise improves heart health, and respiratory efficiency and acts to reduce weight when paired with a reduced-calorie diet. Many risk factors for diseases such as heart disease, type 2 diabetes, and some cancers are decreased when risk factors such as obesity are removed.
In summary, physical fitness is not just about looking good. It is a pathway to maintaining overall good physical health, mental health, and financial health. Encourage your family and friends to be active and challenge yourself to make physical activity goals that get you moving.
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The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.