Healthy Nutrition : Good Fats Vs. Bad Fats

Proper nutrition consists of healthy fats, or "good fats vs. bad fats," healthy carbs and no processed foods or sugar. Eating healthy fats can be tricky, because many people assume that fat is fat, but that is not true. If one is working out at a strenuous pace, nutritional fat is needed in the diet to maintain muscle mass, steady heart rhythm and to keep bones healthy. Nutrition involving calcium intake is not the only step one should take to promote healthy bones, which is the mantra these days with osteoporosis on the rise. There is plenty of magnesium in healthy fat, which is utilized by our bones too. Without healthy fat tissue, energy is taken from other sources within the body, such as bone, which can develop into osteoporosis. The heart, which is a muscle, can benefit from healthy fats tremendously, for healthy fats can ward off heart disease. So what are the healthy fats?

Olive oil is a big one. The inhabitants of Crete Greece are the healthiest people in the world. They have the lowest rate of heart disease, even beating out the Japanese, who consume ample amounts of fish. This is because of wondrous olive oil. Rich in heart healthy fat, olive oil is used on salads, to prepare cooked dishes, plus it is the food combining with the olive oil that the Greek's utilize which makes this healthy fat work for their bodies even better. They combine oily local fish, olives, feta cheeses, and grains, plus fresh fruits, even fruit smoothies as part of their daily nutrition. Without healthy fats, their diets would be lackluster, regardless of fruit intake. They eat very little bad fat, such as hydronated fats.

Hydronated fats are the kinds of fat found in almost every processed food and consists of soybean and bad palm kernel oils. Prepackaged foods for people on the go are not only unhealthy, but filled with the bad fat. Anytime something on a label says hydronated, this is the bad fat that can clog arteries and lead to heart disease. Olive oil and good fats have the opposite effect. The Greek and Japanese diet, which consists of heart healthy omega fatty acids from fish are just an example of excellent nutrition.

There are many other sources of healthy fats that are popular foods in the USA, so Americans are not totally lagging behind when it comes to good nutrition. Yummy comfort foods one would not even think of in regard to health contain good fat. The next time you reach for that guacamole dip for your chips, don't feel guilty. Guacamole is high in good fat, magnesium rich and a great source of energy, perfect for cyclists and athletes. Nuts are rich in good fats, especially walnuts, which are good for your heart and brain. Peanut butter is good for you. Almonds are rich in good fat and antioxidants, and when nutritionally combined, pack a heart healthy punch, plus detoxify free radicals from the system. This can help to protect against cancer as well.

It is easy to take good fats and do away with the bad fats. All one needs is to eat good fats that give energy, and are not found in a cardboard box, but utilized in fresh cooked, or a raw food state, such as drizzled olive oil over raw veggies or guacamole. Once you eat more good fat, your body will thank you for it later!