{"id":1812,"date":"2019-06-06T16:21:51","date_gmt":"2019-06-06T16:21:51","guid":{"rendered":"https:\/\/vitalizedbody.com\/?p=1812"},"modified":"2022-04-22T13:59:17","modified_gmt":"2022-04-22T17:59:17","slug":"major-dietary-fats","status":"publish","type":"post","link":"https:\/\/vitalizedbody.com\/major-dietary-fats\/","title":{"rendered":"The 4 Major Dietary Fats"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; fullwidth=&#8221;on&#8221; _builder_version=&#8221;4.16&#8243; background_color=&#8221;#e9e4dc&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_fullwidth_post_title date=&#8221;off&#8221; comments=&#8221;off&#8221; featured_image=&#8221;off&#8221; _builder_version=&#8221;4.16&#8243; title_font=&#8221;||||||||&#8221; title_text_align=&#8221;center&#8221; title_text_color=&#8221;#565656&#8243; title_font_size=&#8221;48px&#8221; title_line_height=&#8221;1.2em&#8221; meta_font=&#8221;||||||||&#8221; meta_text_align=&#8221;center&#8221; meta_text_color=&#8221;#777777&#8243; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_stops=&#8221;rgba(233,228,220,0.86) 0%|rgba(247,245,242,0.81) 100%&#8221; background_color_gradient_overlays_image=&#8221;on&#8221; background_color_gradient_start=&#8221;rgba(233,228,220,0.86)&#8221; background_color_gradient_end=&#8221;rgba(247,245,242,0.81)&#8221; background_image=&#8221;https:\/\/vitalizedbody.com\/wp-content\/uploads\/2019\/05\/rustic-surface-texture-1303092.jpg&#8221; custom_padding=&#8221;60px|36px|60px|36px|true|true&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_fullwidth_post_title][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; specialty=&#8221;on&#8221; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;3_4&#8243; specialty_columns=&#8221;3&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_row_inner _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;||0px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;36px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Learn How Dietary Fats Can Support Your Body<\/h2>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/vitalizedbody.com\/wp-content\/uploads\/2019\/06\/Dietary-Fats.png&#8221; align_tablet=&#8221;center&#8221; align_phone=&#8221;&#8221; align_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;36px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Let&#8217;s clear up some confusion around dietary fats.<\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; text_font_size=&#8221;17px&#8221; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;30px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Some studies say to limit your fat, while others encourage you to increase your fat. <strong>In my nutrition practice, fat ratios depend on <a href=\"https:\/\/vitalizedbody.com\/myfitnesspal-for-weight-loss\/\">individual needs<\/a>.<\/strong> Certain individuals may need to increase or decrease their weight and body fat, while others need to work towards improving their lipid panel.<\/p>\n<p>One thing that is important across the board is to understand the main types of fat and how they support your body. <strong>Working with a <a href=\"https:\/\/vitalizedbody.com\/nutrition-services\/\">nutritionist<\/a>\u00a0like myself can help you to hone in on the amount of fat that works best for your body.<\/strong> In the meantime, let&#8217;s start learning!<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;36px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Dietary fats are essential to provide your body with energy.<\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; text_font_size=&#8221;17px&#8221; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;30px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><strong>They also:<\/strong><\/p>\n<ul>\n<li>Provide a longer, slower burning source of energy for your body. Basically, they keep you fuller longer.<\/li>\n<li>Are the building blocks for cell membranes and hormones.<\/li>\n<li>Support your <a href=\"https:\/\/vitalizedbody.com\/how-to-support-your-blood-sugar-levels\/\">blood sugar<\/a> and blood pressure.<\/li>\n<li>Protect your organs and help keep your body warm.<\/li>\n<li>Assist in the nutrient absorption of A, D, E, and K and the proper use of proteins.<\/li>\n<li>Are natural beauty boosters and maintain healthy skin, hair. and nails.<\/li>\n<\/ul>\n<p>The terms grass-fed, free-range, and pasture-raised are often used interchangeably. If you consume animal products you will want to ensure that they are grass-fed. Grass-fed products promote heart health by increasing HDL levels and carrying away the plaque from the arteries. Grain-fed products decrease heart health\u00a0by increasing LDL levels, which can carry plaque into our arteries.<\/p>\n<p><strong>Keep in mind that fat is nine calories per gram, whereas carbohydrates and protein are four calories per gram. <\/strong>So a little bit of heart-healthy fats in your diet will go a long way calorically.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;36px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>The Four Main Types Of Dietary Fat<\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16.1&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;36px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>1.) Monounsaturated Fats &#8211; MUFA\u2019S enhance weight loss<\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.17.1&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; text_font_size=&#8221;17px&#8221; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;30px&#8221; header_2_line_height=&#8221;1.3em&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p>Have been shown to raise the level of HDL, the &#8216;good&#8217; cholesterol that protects against heart attacks, in the blood. MUFA&#8217;s have been shown to enhance weight loss, which is a double bonus!<\/p>\n<p><strong>Preferred Sources<\/strong><br \/>Avocados, olives and extra virgin olive oil, sesame seeds and sesame oil, almonds and almond oil, macadamia nuts, pecans, cashews<\/p>\n<p><strong>Limit and\/or Avoid<\/strong><br \/>Canola oil, peanuts, and peanut oil<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16.1&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;36px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>2.) Polyunsaturated Fats &#8211; Essential fatty acid&#8217;s or EFA&#8217;s<\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; text_font_size=&#8221;17px&#8221; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;30px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>EFA\u2019s are fatty acids that cannot be made by the body and must be supplied through our diet. They can lower cholesterol and blood pressure, and reduce the risk of heart disease and strokes. EFA\u2019s are vital for healthy skin, hair, and nails. They are key structural components of cell walls that ensure the flexibility of cells, which gives our skin its smoothness and suppleness.<\/p>\n<p><strong>Preferred Sources<\/strong> &#8211; Omega 3 (alpha-linolenic acid) anti-inflammatory, raises HDL<br \/>Flaxseed, walnuts, hemp, free-range eggs, green leafy vegetables, pumpkin seeds and deep-sea fish such as salmon, mackerel, herrings and sardines (EPA and DHA fatty acids).<\/p>\n<p><strong>Limit and\/or avoid<\/strong> &#8211; Omega 6 (linoleic acid) &#8211; pro-inflammatory, raises LDL<br \/>Sunflower, safflower, corn, soybean, primrose, and\u00a0black currant oil.<\/p>\n<p>In North America the intake ratio of omega-6 to omega-3 is believed to be at least 10:1, the ideal ratio is 1:3.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16.1&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;36px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>3.) Saturated fat &#8211; The brain contains high levels of saturated fats<\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16.1&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; text_font_size=&#8221;17px&#8221; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;30px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>The brain contains high levels of saturated fats, however, saturated fat tends to raise LDL cholesterol levels in the blood. High LDL can increase your risk of heart disease and stroke.<\/p>\n<p><b>Saturated <\/b><b>fat tends to raise <\/b><b>LDL cholesterol <\/b><b>levels in the <\/b><b>blood,<\/b> <b>which<\/b> <b>can <\/b><b>increase your risk of heart disease and stroke.<\/b><\/p>\n<p><strong>Limit and\/or Avoid<\/strong><br \/>Refined vegetable oils, baked goods, fatty or processed meats, high fat dairy products, and fried foods<\/p>\n<p><strong>Preferred Sources<\/strong><br \/>Unrefined coconut oil, MCT oil, free-range eggs, pasture butter, Ghee (clarified butter), and dark chocolate. With dark chocolate the higher the percentage of cocoa the better. I love my dark chocolate frozen and have a square or two most nights after dinner. Yum!<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;36px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>4.) Trans Fat &#8211; Avoid<\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.16&#8243; text_font=&#8221;||||||||&#8221; text_text_color=&#8221;#777777&#8243; text_font_size=&#8221;17px&#8221; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_text_color=&#8221;#777777&#8243; header_2_font_size=&#8221;30px&#8221; header_2_line_height=&#8221;1.3em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Trans fats promote weight gain, and compromise hormone and immune function, metabolism, tissue repair, cell damage, and raises LDL. You can find trans fats in many baked and processed foods and labeled as Partially Hydrogenated or Hydrogenated soy, corn, canola, and cottonseed oils. Thankfully these are banned in American now and will no longer be in food past mid-2021.<\/p>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;50px||3px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_divider _builder_version=&#8221;4.16&#8243; height=&#8221;0px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_comments _builder_version=&#8221;4.16&#8243; custom_button=&#8221;on&#8221; button_text_color=&#8221;#f7f5f2&#8243; button_bg_color=&#8221;#da5d59&#8243; button_border_width=&#8221;0px&#8221; button_border_radius=&#8221;25px&#8221; button_font=&#8221;||||||||&#8221; button_icon=&#8221;&#x3d;||divi||400&#8243; button_icon_color=&#8221;#f7f5f2&#8243; button_icon_placement=&#8221;left&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_comments][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;31px|||||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column_inner saved_specialty_column_type=&#8221;3_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_cta title=&#8221;Want custom support? Reach out to me for a nutrition consultation&#8221; button_url=&#8221;https:\/\/vitalizedbody.com\/contact\/&#8221; button_text=&#8221;Contact Now&#8221; _builder_version=&#8221;4.16&#8243; header_font=&#8221;|700|||||||&#8221; header_text_align=&#8221;left&#8221; header_font_size=&#8221;30px&#8221; header_line_height=&#8221;1.2em&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_stops=&#8221;rgba(218,93,89,0.66) 0%|#da5d59 100%&#8221; background_color_gradient_overlays_image=&#8221;on&#8221; background_color_gradient_start=&#8221;rgba(218,93,89,0.66)&#8221; background_color_gradient_end=&#8221;#da5d59&#8243; background_image=&#8221;https:\/\/vitalizedbody.com\/wp-content\/uploads\/2019\/05\/bowl-cutlery-delicious-373941.jpg&#8221; custom_button=&#8221;on&#8221; button_text_size=&#8221;18px&#8221; button_text_color=&#8221;#515151&#8243; button_bg_color=&#8221;#f7f5f2&#8243; button_border_width=&#8221;0px&#8221; button_border_color=&#8221;#444444&#8243; button_border_radius=&#8221;25px&#8221; button_font=&#8221;||||||||&#8221; button_icon=&#8221;&#x3d;||divi||400&#8243; button_icon_placement=&#8221;left&#8221; text_orientation=&#8221;left&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><b>Complimentary<\/b><strong>\u00a0Phone and Video Nutrition Consultations Available<\/strong><\/p>\n<ul>\n<li>Boost Your Metabolism<\/li>\n<li>Enhance Your Energy<\/li>\n<li>Cultivate Healthy Habits<\/li>\n<\/ul>\n<p>[\/et_pb_cta][\/et_pb_column_inner][\/et_pb_row_inner][\/et_pb_column][et_pb_column type=&#8221;1_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_search admin_label=&#8221;Search&#8221; _builder_version=&#8221;3.22.6&#8243; global_module=&#8221;202&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_search][et_pb_sidebar area=&#8221;sidebar-1&#8243; show_border=&#8221;off&#8221; admin_label=&#8221;Categories&#8221; _builder_version=&#8221;4.14.7&#8243; 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header_font=&#8221;|700|||||||&#8221; header_line_height=&#8221;1.2em&#8221; body_font=&#8221;||||||||&#8221; body_line_height=&#8221;1.4em&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_stops=&#8221;rgba(218,93,89,0.81) 0%|rgba(218,93,89,0.93) 100%&#8221; background_color_gradient_overlays_image=&#8221;on&#8221; background_color_gradient_start=&#8221;rgba(218,93,89,0.81)&#8221; background_color_gradient_end=&#8221;rgba(218,93,89,0.93)&#8221; background_image=&#8221;https:\/\/vitalizedbody.com\/wp-content\/uploads\/2019\/05\/carrots-cucumber-delicious-1640777.jpg&#8221; custom_button=&#8221;on&#8221; button_text_size=&#8221;18px&#8221; button_text_color=&#8221;#515151&#8243; button_bg_color=&#8221;#f7f5f2&#8243; button_border_width=&#8221;0px&#8221; button_border_radius=&#8221;25px&#8221; button_font=&#8221;||||||||&#8221; button_icon=&#8221;&#x3d;||divi||400&#8243; button_icon_color=&#8221;#515151&#8243; button_icon_placement=&#8221;left&#8221; custom_margin=&#8221;-14px||19px|||&#8221; 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In my nutrition practice, fat ratios depend on individual needs. Certain individuals may need to increase or decrease their weight and body fat, while others need [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17392,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2],"tags":[104,106,105,69,67],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dietary Fats, Major Types of Dietary Fats, Vitalized Body<\/title>\n<meta name=\"description\" content=\"Master Nutrition Therapist shares her profesional insight on the 4 major dietary fats. 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