https://i.pinimg.com/564x/a4/55/d0/a455d08b933d608851529c994e0c41a8.jpg **DIFFERENT KINDS OF FAT AND FOOD THAT CONTAIN THEM** _There is a “bad fat” that comes from foods such as pastries, fried and processed foods and also certain margarines. These are foods that must be avoided as much as possible in order to maintain a good blood fat level._ https://upload.wikimedia.org/wikipedia/commons/thumb/6/6b/Mille-feuille_20100916.jpg/220px-Mille-feuille_20100916.jpg http://www.skinnytwinkie.com/wp-content/uploads/2009/05/fried-shrimp-300x143.jpg https://www.nhs.uk/Livewell/Goodfood/PublishingImages/1.processed-foods_377x171_E0HWJ7.jpg https://img.aws.livestrongcdn.com/ls-article-image-673/ds-photo/getty/article/103/111/482634518.jpg Another “bad fat” is found in foods like meat, chicken skin, sausage and dairy (such as cheese and butter). These foods must be eaten in small amounts only. There is “good fat” which is found in foods like fish, beans, nuts, seeds and vegetable oils. This type of fat can actually help remove “bad fat” from the body. http://dnr.maryland.gov/fisheries/fishfacts/american_shad.gif https://imagesvc.timeincapp.com/v3/mm/image?url=http%3A%2F%2Fcdn-img.health.com%2Fsites%2Fdefault%2Ffiles%2Fstyles%2Fmedium_16_9%2Fpublic%2Fstyles%2Fmain%2Fpublic%2Fbeans-high-in-iron-400x400.jpg%3Fitok%3Di1KS2mHN&w=700&q=85 https://www.healthydietadvisor.com/wp-content/uploads/2015/07/o-NUTS-facebook.jpg https://shewearsmanyhats.com/wp-content/uploads/2015/10/toasted-pumpkin-seeds-recipe-1new.jpg https://www.dollargeneral.com/media/catalog/product/cache/image/e9c3970ab036de70892d86c6d221abfe/c/v/cv_vegetable_oil_1gal_alt1_11487502.jpg Even though “good fat” foods are healthier, you should still pay attention to the portion size and make sure that it is not too much. You can still get fat from eating too much – even if it is “good fat” food! Cook healthier foods more often and eat less of the less healthy food when it is cooked. Fat in meats should be trimmed while fats in soups and stews must be skimmed when cold. You could also use healthier cooking methods when preparing food such as roasting, boiling and steaming instead of frying. Roasted food is the excellent alternative to frying. Fiber is also very important. Try to avoid processed foods like white bread and pasta and have wholegrain foods like oatmeal instead. https://images.food52.com/7eVH8i6Dngnyy84QelskonEZHqo=/753x502/d685e37d-f6fc-4387-b6e4-383bd1b05ee1--food52_11-06-12-0700.jpg Oatmeal is great and you can add flavors by mixing it with fruits. Fruits and vegetables are also full of fiber, so it’s important that at least half of every meal consists of fruits and vegetables. http://www.theprepperjournal.com/wp-content/uploads/2017/05/Oatmeal-768x563.jpg You must also reduce how much alcohol you drink. You should not have more than one serving a day. Alcohol raises blood sugar and blood fat levels. Stick to healthier drinks like water, fruit juice or low-fat milk instead. https://www.consumerhealthdigest.com/wp-content/uploads/2018/01/alcohol-free-trend.jpg Exercise is beneficial for many reasons: it lowers the levels of blood fats in the blood, raises “good fat” levels, keeps blood sugar under control and lowers blood sugar. Plus it will make you feel really good. https://steemitimages.com/DQmSDrwPNpsAhgVwQ37gHU6jk9grxPur3PjeVwwDPq2SU1d/exc.jpg All images credited to Google Search _You can exercise part of the day: you can do gardening, playing with your kids or take a walk – This is great exercise and will not be too hard. After all, you do need to be active for at least 30 minutes a day. Also, no smoking is allowed because it is bad for blood pressure._