![]() ![]() The 7 best foods to eat. To combat body fat and live a longer, healthier life, you have to eat fat—the right kind that is. It’s actually quite simple, and new research out of Harvard is piling on the reasons why you should reacquaint yourself with fatty foods: Replacing five percent of your caloric intake from so- called bad fats (like trans and saturated fat found in red meat and lard) with unsaturated fat from plant- based foods (like olive oil) can reduce your risk of death by 2. Twenty- seven percent! ![]() The science. In the study, published in JAMA Internal Medicine, researchers compiled information from 1. Participants answered surveys every 2- 4 years about their everyday diet, lifestyle, and health for up to 3. During the followup, 3. While a bit morbid, the researchers were able to examine the relationship between dietary fat and overall death, as well as deaths due to cancer, cardiovascular, neurodegenerative, and respiratory disease. Trans fats—which are being phased out of most foods thanks to the FDA—had the worst adverse impact on health. For every 2 percent higher intake of trans fat, there was a 1. ![]() The same trend was seen with a greater consumption of saturated fats and mortality risk: When compared with the same number of calories from carbohydrates, every 5 percent increase in saturated fat consumption was linked with an 8 percent higher risk of overall mortality. Meanwhile, higher intakes of unsaturated—polyunsaturated and monounsaturated—good fats was associated with an 1. Specifically, it’s the omega- 6, found in most plant oils, and omega- 3 fatty acids, found in fish and soy and canola oils, natural to polyunsaturated fats that keeps you healthy and wards off death. How to replace bad fat with good fat. The health benefits of certain types of fats were largely dependent upon what people were replacing them with, the researchers say. People who replaced bad saturated fats with good unsaturated fats—especially polyunsaturated fats—had a significantly lower risk of death overall, as well as a lower risk of death from CVD, cancer, neurodegenerative disease, and respiratory disease, compared with those who maintained high intakes of saturated fats. Interestingly, kicking out both good and bad fats didn't have as great of an effect. The researchers found when people replaced saturated fats with carbs (instead of good fats), they had only a slightly lower mortality risk. What’s more, replacing total fat with carbs altogether actually caused slightly higher instances of death. It’s likely because carbs in the American diet tend to be primarily refined starch and sugar, which have a similar influence on mortality risk as saturated fats. In practice, this can be achieved by replacing animal fats like red meat with a variety of liquid vegetable oils. Check out the best sources of plant- based, and some incredibly healthy animal- based, fats.
![]() ![]() ![]() See 123 complex carbs + 50 high protein foods + 4 dairy products + 23 spices foods you can eat to lose weight for faster weight loss. Read fat facts, fat foods and sources of good and bad fats at NutririonVista. Foods that are lower in calories and saturated fats will provide you with some of the best belly fat-burning benefits, according to the USDA. Polyunsaturated cis-fats decrease LDL and HDL cholesterol and triglycerides. Foods with mostly polyunsaturated fats. Foods that Speed Metabolism. The foods that speed metabolism and burn body fat can literally transform your body. If you follow the advice here about how to increase.
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