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Fat and diet: What to choose and how to assume them?
Fat and diet: What to choose and how to assume them?

Fat and diet: What to choose and how to assume them?

Date: June 13, 2016

Reduce the amount of saturated fat and total fat in the diet

There are several studies linking diets high in saturated fats in many forms of cancer, heart disease and heart attack.

Both the 'American Cancer Society, is the' American Heart Association, recommend a diet in which only 30% of total calories derived from fat. To achieve this, it is important to eat fewer animal products and vegetable products. With the exception of nuts and seeds, the majority of plant foods are low in fat.

Although nuts and seeds contain many 'fatty' calories, they are derived in large part from the essential polyunsaturated fatty acids.

Eliminate the consumption of margarine and foods that contain trans fats and partially hydrogenated oils

During treatment for the production of margarine and cooking fats, vegetable oils are 'hydrogenated'.

This means that a hydrogen molecule is added to unsaturated natural fatty acid molecules of vegetable oil, causing it to be more saturated. Hydrogenation modifies the natural fatty acid structure in many unnatural forms that interfere with the ability of the body to use essential fatty acids.

Margarine and other hydrogenated vegetable oils are linked to heart disease and some forms of cancer.

Take one or two tablespoons of flaxseed oil daily

Many nutritionists consider the organic oil, unrefined flaxseed, the manner to restore the correct levels of essential fatty acids.

Linseed oil is unique because it contains appreciable amounts in both the essential fatty acids, the alpha-linolenic (an omega-3 acid) and linoleic acid (an omega-6 fatty acid).

This oil is the richest source of omega-3 fatty acids in the world. Thanks to a dramatic 58% of the weight, it includes more than twice the amount of omega-3 fatty acids contained in fish oils.

Limit your fat intake in your diet to 20-30% of calories consumed

Limit your intake of fats in the diet to 20-30% of the calories consumed (400 to 600 calories, or from 1674.2 to 2511.3 joules, per day, based on a standard diet of 2,000 calories, 8371 joules, daily).

Make an effort to take 'healthy fats' in the form of oils rich in essential fatty acids, such as flaxseed oil, instead of dangerous saturated fats, trans and hydrogenated fats.

Beware of 'invisible fats': carefully read food labels before buying them.


Calories produced by the fat content of some foods
beef sirloin 83% Roasted fillet, lean 71%
Pork sausage 83% lean ham 69%
Bacon, lean 82% Beef stew, low fat 66%
T-bone steak, lean 82% Goose, skinless 65%
Rib of beef, lean 81% Ground beef, low-fat 64%
Mortadella 81% veal breast, lean 64%
Sausage 81% lean steak 53%
Spare rib 80% Roast pork, lean 50%
Vienna sausage 80% Shoulder steak, lean 50%
Lamb chop, lean 79% Sirloin Steak, lean 47%
Duck, skinless 76% Turkey, skinless 47%
Salami 76% Minced lamb, lean 45%
liver sausage 75% Chicken, skinless, roasted 44%
Tunafish fillets in olive oil 63 % Sturgeon caviar 52%
Herring 59% Mackerel 50%
Anchovy 54% Salmon 49%
Sea bass 53% Sardines oil drained 49%
Perch 53%    
Collard greens 13% Turnips 6%
beetroot 12% Celery 6%
Lettuce 12% Zucchini 6%
Turnips 11% Carrots 4%
Mushrooms 8% Green peas 4%
Cauliflower 7% Artichoke 3%
Cabbage 7% Onions 3%
Aubergine 7% beetroot 2%
Asparagus 6% Garlic 1%
Cucumber 6% Chives 1%
Green beans 6% Potatoes 1%
Tofu 49% Chickpeas 11%
soybeans 37% Beans 3%
Bean sprouts 28% Lentils 3%
Dairy products      
Butter 100% Goat milk 54%
Whipped cream 92% Cow milk 49%
Cream cheese 90% Natural yoghurt. 49%
Cream for coffee 85% Ice cream 48%
Gorgonzola cheese 73% cottage cheese 35%
Cheddar cheese 71% Skimmed milk 31%
Emmental cheese 66% Yoghurt, low fat 31%
whole milk Ricotta cheese 66% Milkshake 29%
Eggs 65% cottage cheese, low-fat 22%
Mozzarella 55%    
Olives 91% Apricot 4%
Avocado pear 82% Orange 4%
Pumpkin seeds 71% Banana 4%
Cashew nuts 70% Pineapple 3%
Strawberries 11% Melon 3%
Grapes 11% Papaya 2%
Apple 8% Peach 2%
Lemon 7% Grapefruit 2%
Blueberries 7% Dried prune 1%
Pear 5%    
Oatmeal 16% Bulghur wheat 4%
dark buckwheat 7% Light buckwheat 3%
Dark rye 7% Barley 3%
Corn flour 5% Wild rice 2%
whole grain 5% clear rye 2%
Brown Rice 5%    
Nuts and seeds.      
Coconut 85% Pumpkin seeds 71%
Walnuts 79% Cashew nuts 70%
Almonds 76% Peanuts 69%
Sesame seed 76% Chestnuts 7%
Sunflower seeds 71%    
Source: USDA, Nutritive Value of American Food in Common Units, Agriculture Handbook, 456-n.

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