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Fats in your Diet and Maintaining a Heart-smart Balance

Fat has turned into a bad word in ticker health, but it’s not that simple. The types of fats that come from different foods in the diet aren’t all the same. Our body requires dietary fats for functioning and cutting down on all fats from the diet may actually be contributing to obesity. According to research, cutting out dietary fat alone doesn’t have much of an impact on reducing cholesterol levels because we need fat, carbohydrates and protein for a good and balanced health. All these researches have led to a big shift in thinking about what makes a healthy diet. The type of fat you eat is key to the health of your ticker.

Eating a healthy and balanced diet and regular physical exercise can keep your ticker in good shape. Experts recommend CPR training on the part of every individual to efficiently handle out-of-hospital cardiac arrest cases. Select a certified training center for acquiring training such as the AHA certified CPR Kansas City. Both theoretical and practical training are imparted to the students. When the heart stops, the lack of oxygenated blood can cause brain damage in only a few minutes leading to a person’s death within eight to ten minutes. Cardiopulmonary resuscitation can keep oxygenated blood flowing to the brain and other vital organs until more definitive medical treatment can restore a normal heart rhythm.

There are three main types of fats that have different effects in the body:
Saturated Fats- Limit saturated fats to less than 10 percent of total daily calories as these can elevate blood cholesterol. These fats are found naturally in animal foods. You can replace solid fats with liquid kinds like go for olive oil instead of butter as they are more likely to be the unsaturated “good” fats. Instead of full-fat kinds, go for low-fat, fat-free or skim varieties of dairy products. These fats are found in fatty meats including beef, lamb, pork and poultry with skin; and whole, 1 or 2 percent milk, or dairy products made with these milks.

Trans Fats- Trans fats, also known as trans fatty acids are used largely in processed foods to add flavor. They should be avoided and are avoided because they raise blood low-density lipoprotein (LDL) cholesterol level which is the bad type and lower high-density lipoprotein (HDL) cholesterol which is the good type that can adversely affect every artery structure and function thus leading to cardiovascular disease, heart attack and stroke. Baked goods like cookies, cakes and crackers contain trans fats. They are also found in pizza crust; fried foods; some microwave popcorn; stick margarine; and vegetable shortening.

The Heart-healthy Unsaturated Fats- These are found in fatty fishes like salmon, mackerel, herring, etc. They are also found in vegetable oils including canola, olive and sunflower; nuts; avocados; soybeans and flaxseed. Experts recommend eating the “good” or unsaturated fats with its two main types being polyunsaturated and monounsaturated. They help reduce the amount of LDL cholesterol in the blood thus lowering the risk of cardiovascular disease.

To sign up for a CPR course at CPR Kansas City, either register online or call on 913-998-7499 for registration.
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