건강한 지방 Fats 고르기

Choosing Healthy Fats

​모든 지방이 나쁘다고 생각하십니까?
Think all fat is bad for you?

다음은 맛을 희생하지 않고 더 건강한 선택을 하는 방법 등 식이 지방에 대해 알아야 할 모든 것입니다.
Here’s everything you need to know about dietary fat, including how to make healthier choices without sacrificing taste.

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What are dietary fats?

​지방은 일종의 영양소이며 단백질 및 탄수화물과 마찬가지로 신체에 에너지를 공급하고 #비타민 을 흡수하며 심장과 뇌 건강을 보호하기 위해 지방이 필요합니다.
Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health.

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몇 년 동안 사람은 #지방 을 섭취하면 허리둘레가 늘고 콜레스테롤을 높이며 수많은 건강 문제를 일으킬 것이라고 들었습니다.
For years we’ve been told that eating fat will add inches to your waistline, raise cholesterol, and cause a myriad of health problems.

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그러나 이제 모든 지방이 같은 것은 아니라는 것을 알고 있습니다.
But now we know that not all fat is the same.

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인공 트랜스 지방 및 포화 지방 등 "나쁜" 지방은 체중 증가, 막힌 동맥, 특정 질병의 위험 증가 등 모든 지방이 비난 받았던 건강에 해로운 것들에 대해 유죄입니다.
“Bad” fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, an increased risk of certain diseases and so forth.

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그러나 불포화 지방 및 오메가-3와 같은 “좋은” 지방은 반대의 효과가 있습니다.
But “good” fats such as unsaturated fats and omega-3s have the opposite effect.

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사실, 건강한 지방은 기분을 관리하고, 정신 게임을 유지하고, 피로를 풀고, #체중조절 하는 데 큰 역할을 합니다.
In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

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좋은 지방과 나쁜 지방의 차이와 식이 요법에 더 건강한 지방을 포함시키는 방법을 이해하면 기분을 개선하고 에너지와 복지를 향상시키며 체중을 줄일 수도 있습니다.
By understanding the difference between good and bad fats and how to include more healthy fat in your diet, you can improve your mood, boost your energy and well-being, and even lose weight.

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Dietary fat and cholesterol

​식이 지방은 콜레스테롤 수치에서도 중요한 역할을 합니다.
Dietary fat also plays a major role in your cholesterol levels.

 

콜레스테롤은 지방으로 몸이 제대로 기능하는 데 필요한 왁스 같은 물질입니다.
Cholesterol is a fatty, wax-like substance that your body needs to function properly.

그 자체로 콜레스테롤은 나쁘지 않습니다.
In and of itself, cholesterol isn’t bad. 

그러나 너무 많이 섭취하면 건강에 부정적 영향을 줄 수 있습니다.
But when you get too much of it, it can have a negative impact on your health. 

식이 지방과 마찬가지로, 좋은 유형과 나쁜 유형의 콜레스테롤이 있습니다.
As with dietary fat, there are good and bad types of cholesterol.

HDL 콜레스테롤은 혈액에서 발견되는 “좋은” 콜레스테롤입니다. 
HDL cholesterol is the “good” kind of cholesterol found in your blood.

LDL 콜레스테롤은 "나쁜" 종류입니다.
LDL cholesterol is the “bad” kind.

핵심은 LDL 수준을 낮게 유지하고 HDL을 높게 유지하여 심장병 및 뇌졸중을 예방하는 것입니다.
The key is to keep LDL levels low and HDL high, which may protect against heart disease and stroke.

반대로, 높은 수준의 LDL 콜레스테롤은 동맥을 막을 수 있고, 낮은 HDL은 심혈관 위험 증가의 지표가 될 수 있습니다.
Conversely, high levels of LDL cholesterol can clog arteries and low HDL can be a marker for increased cardiovascular risk.

당신이 섭취하는 콜레스테롤의 양보다는 콜레스테롤 수치에 가장 큰 영향을 미치는 것은 지방의 종류입니다.
Rather than the amount of cholesterol you eat, the biggest influence on your cholesterol levels is the type of fats you consume. 

따라서 콜레스테롤 수치를 계산하는 대신 나쁜 지방을 좋은 지방으로 바꾸는 데 집중하는 것이 중요합니다.
So instead of counting cholesterol, it’s important to focus on replacing bad fats with good fats.

​Good fats vs. bad fats

​지방은 저지방 식단 채택이 아니라, 건강한 식단의 중요한 부분이므로보다 유익한 "좋은"지방을 섭취하고 유해한 "나쁜"지방을 제한하는 데 집중하는 것이 더 중요합니다.
Since fat is an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.

Healthy or “good” fats

​단일불포화 지방과 다중불포화 지방은 심장, 콜레스테롤 및 전반적 건강에 좋기 때문에 "좋은 지방"으로 알려져 있습니다.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. 

이 지방은 다음을 도울 수 있습니다.
These fats can help to:

Lower the risk of heart disease and stroke.

Lower bad LDL cholesterol levels, while increasing good HDL.

Prevent abnormal heart rhythms.

Lower triglycerides associated with heart disease and fight inflammation.

Lower blood pressure.

Prevent atherosclerosis (hardening and narrowing of the arteries).

Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

Monounsaturated fat – good sources include:

Olive, canola, peanut, and sesame oils

Avocados

Olives

Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)

Peanut butter

Polyunsaturated fat – good sources include:

Sunflower, sesame, and pumpkin seeds

Flaxseed

Walnuts

Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil

Soybean and safflower oil

Soymilk

Tofu

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Unhealthy or “bad” fats

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Trans fat. Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.

In the U.S., the FDA is making inroads into outlawing the use of artificial trans-fats in commercially prepared food, but it’s still important to carefully read food labels. No amount of artificial trans fat is considered safe, so aim to eliminate it from your diet.

Trans fat – primary sources include:

Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough

Packaged snack foods (crackers, microwave popcorn, chips)

Stick margarine, vegetable shortening

Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)

Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free”

Saturated fat. While not as harmful as trans fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation. While there’s no need to cut out all saturated fat from your diet, most nutrition experts recommend limiting it to 10% of your daily calories.

Saturated fat – primary sources include:

Red meat (beef, lamb, pork)

Chicken skin

Whole-fat dairy products (milk, cream, cheese)

Butter

Ice cream

Lard

Tropical oils such as coconut and palm oil

But I’ve read that saturated fat is no longer considered unhealthy For decades, doctors, nutritionists, and health authorities have told us that a diet high in saturated fats raises blood cholesterol and increases the risk of heart disease and stroke. However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less. So, does that mean it’s OK to eat as much saturated fat as you want? What these studies highlight is that when cutting down on saturated fats in your diet, it’s important to replace them with the right foods. For example, swapping animal fats for vegetable oils—such as replacing butter with olive oil—can help lower your cholesterol and reduce your risk for disease. However, swapping animal fats for refined carbohydrates-such as replacing your breakfast bacon with a bagel or pastry-won’t have the same benefits. That’s because eating refined carbohydrates or sugary foods can have a similar negative effect on your cholesterol levels, your risk for heart disease, and your weight. Limiting your intake of saturated fat can still help improve your health—as long as you take care to replace it with good fat rather than refined carbs. In other words, don’t go no fat, go good fat.

The power of omega-3s

오메가-3 지방산은 다중불포화 지방의 한 종류이며 특히 건강에 유익합니다.
Omega-3 fatty acids are a type of polyunsaturated fat and are especially beneficial to your health.

오메가-3에는 여러 가지 유형이 있습니다:
There are different types of omega-3s: 

EPA와 DHA는 어류와 조류에서 발견되며 건강에 가장 큰 이점을 제공하는데, 우리 몸은 ALA를 낮은 비율로 EPA와 DHA로 변환하지만, ALA는 식물에서 비롯되며 오메가-3의 덜 강력한 형태입니다. 
EPA and DHA are found in fish and algae and have the most health benefits, while ALA comes from plants and is a less potent form of omega-3, although the body does convert ALA to EPA and DHA at low rates.

연구에 따르면 오메가-3가 풍부한 음식은 다음과 같은 도움이 될 수 있습니다.
Research has shown that a diet rich in omega-3s may help to:

우울증, ADHD 및 양극성 장애 증상 예방 및 감소

기억 상실 및 치매로부터 보호

심장병, 뇌졸중, 암 위험 감소

관절염, 관절통, 염증성 피부 상태 완화

건강한 임신 지원

피로를 풀고 기억력을 향상시키고 기분의 균형을 유지하십시오.

Prevent and reduce symptoms of depression, ADHD, and bipolar disorder

Protect against memory loss and dementia

Reduce the risk of heart disease, stroke, and cancer

Ease arthritis, joint pain, and inflammatory skin conditions

Support a healthy pregnancy

Battle fatigue, sharpen your memory, and balance your mood

The Best Sources of Omega-3s

Fish: the best source of omega-3 (high in EPA and DHA)

Anchovies Herring Salmon Mackerel Sardines Trout Tuna Mussels Oysters Halibut

Vegetarian sources of omega-3s (high in ALA)

Algae such as seaweed (high in EPA and DHA) Eggs (small amounts of DHA) Flaxseeds and flaxseed oil Chia seeds Canola and soybean oil Walnuts Mayonnaise Edamame Beans (refried, kidney, etc.) Brussels sprouts Kale Spinach

How much omega-3s do you need?

​미국심장협회 (AHA)는 기록된 심장병 환자는 하루에 약 1g의 EPA와 DHA를 섭취할 것을 권장합니다. 

AHA는 최소 2회 3.5 온스를 섭취할 것을 권장합니다. 주당 (100g) 생선 1 인분.

연어, 고등어, 청어, 호수 송어, 정어리 및 알바 코어 참치와 같은 지방이 많은 생선은 오메가-3 지방산이 가장 높습니다.

물고기를 신경 쓰지 않거나 매일 오메가-3를 섭취하고 싶다면 카운터에서 널리 사용할 수있는 오메가-3 보충제를 섭취하십시오.

식단에 다양한 ALA가 풍부한 오일, 견과류, 씨앗 및 채소를 포함시키십시오.

The American Heart Association (AHA) recommends that people with documented heart disease get about 1 gram of EPA plus DHA per day. For the rest of us, the AHA recommends eating at least two 3.5 oz. (100 g) servings of fish per week.

Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are highest in omega-3 fatty acids.

If you don’t care for fish or you want to be sure to get your daily omega-3s, you may want to take an omega-3 supplement, widely available over the counter.

Try to include a variety of ALA-rich oils, nuts, seeds, and vegetables in your diet.

What to do about mercury in fish Despite the health benefits, nearly all seafood contains traces of pollutants, including the toxic metal mercury. The concentration of pollutants increases in larger fish, so avoid eating shark, swordfish, tilefish, and king mackerel. Most adults can safely eat 12 oz. (two 6 oz. or 170 g servings) of cooked seafood a week. For women who are pregnant, nursing mothers, and children under 12, choose fish lower in mercury, such as shrimp, canned light tuna, salmon, Pollock, or catfish. You can also protect yourself by varying the types of fish that you include in your diet.

Omega-3 supplements

오메가-3는 음식을 통해 가장 잘 얻어지지만 오메가-3와 생선 기름 보충제는 많이 있습니다. 

생선 기름에는 수은이 없으며 (수은은 지방이 아닌 단백질에 결합) 매우 적은 양의 다른 오염 물질이 포함되어 있습니다.

하루에 한 캡슐은 보통 약 200-400mg의 EPA와 DHA를 공급하며 대부분의 사람들에게 충분합니다.

트리글리세리드를 상당히 낮추어야 하는 경우 의사는 캡슐 당 약 900mg의 EPA와 DHA를 함유하도록 농축된 처방 어유를 권할 수 있습니다.

엄격한 채식주의자 또는 완전 채식주의자뿐만 아니라 음식 소스에서 ALA를 얻는 경우 생선의 오메가-3의 원천인 조류에서 추출한 DHA 및 EPA가 들어있는 캡슐을 찾으십시오.

While omega-3s are best obtained through food, there are many omega-3 and fish oil supplements available. Fish oil contains no mercury (mercury binds to protein, not fat) and very low amounts of other contaminants.

One capsule a day usually supplies about 200 to 400 mg of EPA plus DHA, and should be enough for most people.

If you need to substantially lower your triglycerides, your doctor may recommend prescription fish oil, which has been concentrated to contain about 900 mg of EPA plus DHA per capsule.

For strict vegetarians or vegans, as well as obtaining ALA from food sources, look for capsules containing DHA and EPA extracted from algae, the original source of omega-3s for fish.

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Tips for taking supplements

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For some, fish oil capsules can be hard to swallow and may leave a fishy aftertaste. Keeping the capsules in the freezer before taking them can help or you can look for odorless or deodorized capsules.

Choosing healthy oils

식물성 기름은 LDL 콜레스테롤과 트리글리세리드를 낮추고 HDL 또는 좋은 콜레스테롤을 높입니다. 

옥수수, 해바라기, 잇꽃, 대두와 같은 오일에는 인슐린 내성과 염증을 줄이는 데 도움이 되는 다중 불포화 지방의 한 유형 인 오메가-6이 포함되어 있습니다.

올리브, 카놀라, 잇꽃, 해바라기유와 같은 자연 발생의 수소화되지 않은 식물성 기름을 사용하십시오.

콜드 프레스드 엑스트라 버진 올리브 오일과 같이 덜 가공된 오일에는 잠재적으로 유익한 식물성 화학물질이 포함되어 있습니다.

올리브 오일을 사용할 때는“추가 엑스트라 버진”을 선택하십시오. 

일반 엑스트라 버진 오일에 비해 추가적인 심장 혜택이 있을 수 있습니다.

Vegetable oils lower LDL cholesterol and triglycerides, and raise HDL or good cholesterol. Oils such as corn, sunflower, safflower, and soybean contain omega-6, a type of polyunsaturated fat that may help to reduce insulin resistance and inflammation.

Use naturally occurring, unhydrogenated vegetable oils such as olive, canola, safflower, and sunflower oil whenever possible.

Less processed oils, such as cold-pressed extra virgin olive oil, contain potentially beneficial phytochemicals.

When using olive oil, opt for “extra virgin,” which may have additional heart benefits over regular olive oil.

What about tropical oils, such as coconut and palm oil? The food industry likes to tout the benefits of tropical oils, while dietary guidelines shun these oils. Who is right? These oils can have complex effects on blood cholesterol levels—for example, raising “bad” LDL cholesterol but also raising “good” HDL cholesterol, for example-while their effects on other markers for heart disease are not yet clearly known. For now, it’s safer to stick to vegetable oils since there’s stronger evidence that these oils are heart healthy. If you occasionally want to eat something that contains coconut or palm oil, enjoy it as a treat—it’s better than eating something with trans fat, which these tropical oils often replace.

Tips for adding more healthy fats to your diet

뚱뚱한 그램을 강박 적으로 계산하는 대신, 1주일에 두 번 이상, 지방이 많은 생선, 적당한 양의 유제품, 소량의 붉은 육류 및 가끔 튀긴 음식 또는 가공 식품으로 다양한 야채, 과일, 견과류 및 콩이 풍부한 식단을 목표로하십시오. 

이것은 튀긴 닭고기를 구운 닭고기로 바꾸고, 먹는 붉은 고기 일부를 생선, 닭고기 또는 콩과 같은 다른 단백질 공급원으로 바꾸거나 버터 대신 올리브 오일을 사용하는 것을 의미합니다. 

지중해식 식단을 따르면 식단에서 충분한 지방을 섭취하고 나쁜 지방을 제한할 수 있습니다.

Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

This might mean replacing fried chicken with grilled chicken, swapping out some of the red meat you eat with other sources of protein such as fish, chicken, or beans, or using olive oil rather than butter. Following a Mediterranean diet can also help ensure you’re getting enough good fats in your diet and limiting the bad ones.

Try to eliminate trans fats from your diet. Check food labels for trans fats. Limiting commercially-baked goods and fast food can go a long way.

Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions. But don’t make the mistake of replacing saturated fat with refined carbohydrates and sugary foods.

Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.

Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.

Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.

Reach for the nuts. You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.

Snack on olives. Olives are high in healthy monounsaturated fats and make for a low-calorie snack. Try them plain or make a tapenade for dipping.

Dress your own salad. Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.

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Authors: Robert Segal, M.A. and Lawrence Robinson. Last updated: June 2019.