All foods contain a mixture of the three different types of fats: saturated, polyunsaturated and monounsaturated. There are no foods that contain only one type. They contain the three types of fat in varying proportions, and the type that occurs in the largest percentage is used to name that fat. For example, olive oil is called a monounsaturated fat because it contains more monounsaturated fat than polyunsaturated or saturated, but it has some of all three types.

SATURATED FATS: These fats are solid at room temperature. When you take in more calories than your body needs, saturated fats raise cholesterol and increase risk for heart attacks. Large amounts of saturated fats are found in butter, meats and high-fat dairy products.

MONOUNSATURATED FATS are liquid at room temperature. They are found in all food sources of fats, but particularly rich sources include olives, almonds and other seeds. Before the bad LDL cholesterol can form plaques in arteries, it must first be converted to oxidized LDL. Monounsaturated fats are thought to stabilize the bad LDL cholesterol and make it less likely to form plaques in arteries. Recent studies suggest that their heart-health benefits may come from antioxidants and other phytochemicals found in the seeds as well.

POLYUNSATURATED FATS are healthful as long as they are left in their natural state, which is liquid at room temperature, and not converted to the more solid partially hydrogenated oils (see below). Polyunsaturated fats include the essential fatty acids (omega-3’s and omega-6’s) , which your body cannot assemble from other fats, so you must get them in your food. Omega 6’s are abundant in vegetable oils and processed foods, and most people get plenty. Omega-3’s are found only in whole grains, beans, nuts and other seeds, and in seafood; you may not get enough unless you make a special effort to eat these foods. Omega-3’s are the least stable of the fats (they turn rancid quickly when exposed to air, light or heat), so they are not found in most processed foods. Omega-3’s help to prevent clotting and inflammation, so they decrease your risk for heart attacks and strokes.

PARTIALLY HYDROGENATED OILS contain trans fats. Polyunsaturated fats in vegetable oils are healthful if they are left in the vegetables. Removing fats from vegetables shortens their shelf life. To keep them from turning rancid, they are either processed with heat, which destroys the very unstable essential omega-3 fatty acids; or, even worse, they are converted into harmful partially hydrogenated oils. Hydrogen atoms are added to replace the unsaturated double bonds between carbons, to create a very stable, more solid fat that is similar to saturated fat but has a different chemical structure.

The trans fats in partially hydrogenated oils increase risk for heart attacks by lowering blood levels of the good HDL cholesterol, raising levels of the bad LDL cholesterol and Lp(a), and blocking arachidonic acid to cause clotting. Partially hydrogenated fats also lower blood levels of the inflammation-reducing omega-3 fatty acids.

Partially hydrogenated fats are the principal fat in many prepared foods, such a french fries, doughnuts, frozen meals, cookies and crackers. Some major food producers are responding to public pressure to get trans fats out of our food supply, but they are still widely used. I believe that everyone should keep intake of partially hydrogenated fats (trans fats)in your daily diet as close to zero as possible.

Read more about the good fats and bad fats in The Good Food Book; it’s free — see the link below.

Read my Good Food Book FREE, with 100 healthful recipes.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

Free weekly newsletter on fitness, health, and nutrition.

Man is used to eating meat it has been part of our diets for centuries, however in recent years many nutrionists have warned us about the dangers of meat. This article will separate the hype form the reality of eating meat.

Let’s look at which meat is the best to eat and what meat should be avoided and some of the Conclusions may surprise you!

Beef
Per 100g 136 calories 5.1g fat

About half the fat in beef is monounsaturated fat which is similar to the heart healthy fat that you find in olive oil.

Look for organic cuts. The reason for this is these cattle are more likely to have been fed on grass and not grain which makes the fat healthier and will contain more omega 3 which is heart friendly.

Pork
Per100g 123 calories 4g fat

Pigs tend to be intensely reared which increases the chance that pork will contain harmful chemicals. It is more important than ever in pork to go organic.

Lamb
Per 100g 156 calories 8.3g fat

Lab has a reputation as being unhealthy as it is a relatively fatty meat however lamb is one of the least intensely reared animals (the complete opposite to pork) and is relatively healthy and a great treat.

Ham
Per 100g 107 calories 3.3g of fat

Packaged ham can contain up to 37% water and have high doses of salt and even flavourings. Ham really is a meat that should only been eaten in moderation because of this.

Venison
Per 100g 120 calories 2.4g of fat

Tends to be wild or non intensively farmed it is therefore a very healthy choice for red meat lovers and one of the healthiest of all.

Bacon Per 100g 215 calories 16.5g of fat
Just like ham very high in salt and preservatives that are the subject of cancer scares. Like ham only indulge occasionally.

Chicken
Per 100g 116 calories 3.2 fat minus skin

Full of iron, zinc and vitamin B12 a great choice, but make sure its organic chickens are one of the most intensely farmed meats and these can be full of things, well you really don’t want to know!

Turkey
Per 100g 119 calories 1g fat

Is one of the leanest meats and good source of protein. Turkey is Rich in B vitamins and zinc and a great source of tryptophan a brain boosting nutrient. Like chicken a very healthy meat – Go organic.

Duck
Per 100g 11.2 fat

A very fatty meat containing a lot of saturated fat, but also contains a lot of health benefits to with big doses of Iron and Zinc and B vitamins.

As you can see there are several excellent healthy meats with turkey being the best all round choice. All of the meats above can be eaten regularly with the exception of bacon and ham and beef is not as bad for as many nutritionists claim 0 In fact its good for you!

Man is a carnivore and many of the problems and health scares to do with meat are created by man, but if you go organic you can enjoy meat anytime and be healthy and happy – Enjoy!

For more FREE information

On healthy meats
as well as other nutrition and diet tips via features, articles and downloads visit our site:

http://www.net-planet.org