|Good Morning! Today, we are handing over the newsletter to Dr. Qadira Huff, Lifestyle Medicine Physician, Board Certified Pediatrician and Walk with a Doc Leader in DC. She has an awesome message for you about heart-healthy nutrition. Who is ready to talk about fat? Here goes…
|Sprouting Wellness MD, Dr. Qadira, you are FANTASTIC. Thank you. Plenty more where that came from here. But for today, let’s recap. We need fat in our diet
o Truth is: the body needs some fat. It’s a major source of energy and helps the body absorb vitamins A, D, K and E
There are two general types of fat: saturated and unsaturated
o Not all fats are created equal.
o Two general types:Saturated fats (and trans fat) – also called bad fats. They tend to raise bad (LDL) cholesterol levels. It is key to limit foods that contain bad fat, for example full-fat dairy products, processed meats, etc.Unsaturated fats – also called good fats – are the mono- and polyunsaturated fats like those found in avocados, peanut butter, nuts/seeds and plant oils.
o The majority of fats in one’s diet should be unsaturated.
o Replacing saturated with unsaturated fats is associated with reduced risk of cardiovascular disease, according to the Dietary Guidelines for Americans. Swapping out bad fats with good fats provides benefits in the body without raising LDL (bad) cholesterol levels.
Where do avocados fit in?
o Avocados contain naturally good fats – in fact, over 75% of the fat in avocados is good fat.
o Eating avocados in place of foods containing saturated fat can help reduce the amount of saturated fat in the diet. They are delicious and creamy making them a great substitute for foods high in saturated fat such as butter and other full-fat spreads.
o Fun fact: Avocados are essentially the only fruit that contains monounsaturated fat, which can help reduce LDL (bad) cholesterol levels in your blood, which can lower your risk of heart disease and stroke.
o Avocados can be an especially delightful food for young children as a healthy source of energy and good fats to support their quickly growing bodies and brains.
o In addition to the good fats, avocados are a good source of fiber and are cholesterol- and sodium-free.o Avocados are versatile and can fit in lots of different recipes (snacks, breakfast, lunch, dinner, even desserts) and a variety of meal patterns to promote a healthy diet. Its fun to level up post-workout snacks with ingredients that are both nutritious and delicious.
For more information and recipes check out: LoveOneToday.com/WWAD