Bad Fat, Good Fat, Cholesterol–Still so many questions?

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I think every time I display nuts, granola bar, nut clusters or any product with nuts in them, the first thing people say when they turn to the nutrition facts label is, “Oh my there is a lot of fat!”    !

I take a deep sigh and say (energeticallySmile )  Yes but that is very healthy fat! Did you know your body actually needs those healthy fats to help increase your healthy cholesterol, decrease body fat and so on . . . .


Their surprised face is always priceless and more apt to trying the certain item for sample. We still have that mentality that all fat is bad and stuck in the 1980’s of having a fat free diet, ugh. Well not everyone but there are still too many of us that think everything has to be fat free!


Well there is nothing better than munching on unsalted roasted almonds!  Almonds are loaded with great nutrition for your body.  They are high in vitamin E that helps prevent cholesterol absorption and also a good source of fiber!


For one ounce or about 28 almonds there is 170 calories; 15 gm fat; (only) 1 gm saturated fat; 0mg sodium, 3 gm fiber; 6 gm protein!  WOW!  What a great snack!


There has also been some great research out there focusing on almonds and cholesterol reduction.  The Portfolio Diet was done at the University of Toronto and astounding results were found in lowering cholesterol!

The diet recommends

  • 30 grams (about one ounce) of almonds: about 23 almonds, or a handful
  • 20 grams (less than one ounce) of viscous fiber from foods such as oats, barley, and certain fruits and vegetables
  • 80 grams of soy protein from foods such as tofu, soy meat alternatives, and soy milk
  • 2 grams (.064 ounces) of plant sterols from foods such as Benecol® or Take Control®


Eating good sources of healthy fat is very good for you and beneficial to your body, so next time don’t freak when you see 15 grams of fat look at the type of fat and eat healthfully in moderation.

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