With any reduced calorie consumption in the diet, and in order to build lean muscle tissue, it is necessary to consume Essential Fatty Acids and limit saturated fats. Essential Fatty Acids (EFAs) are also known as mono-saturated and polyunsaturated fats, and these are found in sunflower and olive oil products, oily fish, nuts and seeds, and peanut butters.
Many people believe that in order to lose weight, they should reduce all fats in the body. Fat is necessary in the body. Good fats, such as EFAs protect the internal organs, help to burn off bad fats in the body, and protect the heart. Essential Fatty Acids can also reduce Low Density Lipoprotein (LDL) cholesterol and improve the High Density Lipoproteins (HDL) in the body, which improve health greatly.
When the body consumes healthy fats, like those from nuts, seeds, and oily fish, the body is able to function efficiently internally and helps to burn off saturated fats and reduce unhealthy cholesterol levels.
Cholesterol is unable to dissolve through blood. Therefore, it requires transportation by lipoproteins. LDL contains the bad cholesterols and, HDL, the good. A blood test can identify whether your cholesterol levels are healthy. When LDL levels build in the body, the artery walls, which feed both the heart and brain may build and mix with other substances. Over time, this may form a hard deposit known as plaque, which thins the artery walls and reduces their flexibility. This is known as arteriosclerosis and is serious, because if a clot is formed and it blocks one of the narrowed arteries, a stroke or heart attack may result. HDL cholesterols, on the other hand, help to reduce plaque build up in the artery walls and reduce the risk of strokes, heart disease, and arteriosclerosis.
Triglycerides are a type of fat produced in the body. Heightened levels of triglycerides may be caused through obesity, lack of exercise, diets high in carbohydrates (60% of daily calories), cigarette smoking, and excess alcohol consumption. Those who have high triglycerides in the body usually have a high level of LDL cholesterol in the body and lower rates of HDL, which are the beneficial cholesterols, which help to boost heart health and reduce coronary heart disease.
Saturated fats should be avoided in the diet, and many foods contain them. Biscuits, cakes, crisps, pastries and convenience foods contain hidden fats, known as hydrogenated fats. These are fats melted down and then hardened to improve the life length, taste, and texture of the food. These are very unhealthy and should be eaten rarely.
Essential Fatty Acids, on the other hand, should be consumed on a daily basis. For those suffering from high blood pressure and have high cholesterol levels, following a diet full of Essential Fatty Acids, such as olive oil, tuna, salmon, mackerel, nuts, and seeds can reduce the Low Density Lipoproteins in the body. High levels of LDL in the body can cause high blood pressure and heart disease. These bad fats put stress on the internal organs of the body. Polyunsaturated fats are found in hazelnut, olive oil, and rapeseed oils. Mono-saturated fats are found in linseed, sunflower, and pumpkin seeds. Both Polyunsaturated and Mono-saturated fats boost the health of the heart and increase High Density Lipoproteins, which help to keep the blood pressure at a normal level and reduce LDL cholesterol in the body. Essential Fatty Acids also regulate the metabolism and shrinks fat cells in the body.
Omega 3 Essential Fatty Acids are found in pumpkins seeds. Omega 6 are found in sunflower seeds. Both these oils give the skin a youthful glow and offer anti-inflammatory benefits, which will work perfectly for muscles aches. Omega 9 Essential Fatty Acid, contained in borage oil, also improves heart health and reduces the risk of stroke, heart disease, and arteriosclerosis.
Almond, pumpkin seed, and peanut butters contain protein and healthy mono-saturated oils, very beneficial for heart health. They are also filling so the body requires only a small amount for satiety. A perfect way to start the day is to sprinkle mixed seeds on cereal or add it to healthy stir-fry’s.
