?What’s the difference between good fats and bad fats

How can I get the good fat I need  for a balanced diet

??Is my body fat percentage considered healthy


Good fats in the diet, the monounsaturated and polyunsaturated fatty acids are praised by nutrition researches for their many health benefits

The unsaturated fatty acids include all the healthy oils (canola oil, sunflower oil, olive oil), nuts, avocados, pumpkin seeds, omega3 and 6 like salmon and fish

They lower cholesterol levels, LDL the bad cholesterol, and they increase HDL the good cholesterol


Bad fats in the diet, the saturated and Trans fatty acids include all the fried oils, the margarine, the processed food items, full fat dairy products

These should be avoided as they increase LDL, and are associated with heart diseases

 Reduce you saturated fat intake by reducing fat dairy products, eating lean and skinless chicken. Plus, go easy on fried foods, commercial cakes and biscuits


Trans fats occur in small amounts in dairy products, they occur usually during the manufacture of some foods. When any kind of oil is exposed to high cooking temperatures like frying, it becomes TRANS

These fats like saturated fats are likely to increase cholesterol and LDL levels. Also they decrease HDL level which is even worse



Body fat percentage means different  things on different levels


.Actually 5% body fat can cause serious health problems for the average person. Conversely 25 % can either be healthy or unhealthy depending upon age and gender


It is important to note the differences between men and women when it comes to determine body fat percentage


Women are healthier with higher body fat % than men. They require more fat levels for safe pregnancy


 :For women between 20 and 40 years old 

20to 26 % fat is good to excellent


:For women between 40 and 60 plus years old

25to 30 % fat is good to excellent


:For men between 20 and 40 years old

10to 20 % fat is good to excellent


:For men between 40 and 60 plus years old

20to 25 %  fat is good to excellent


If the body percentages for both groups are higher or lower than the highest or lowest listed percentages, seeking proper adjustments is necessary


In order to provide clarity, it is best to look at a scale of body fat percentage



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