Why Some Fats are Good for Health | AIB


We usually do not recognize that not all the fats we eat are bad for our body. There is a lot of fats that are beneficial for our health. We actually need fats, can't live without them, they provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and an excellent source of energizing fuel. 

But it's easy to get confused about good and bad fats, and how much fat we should eat. In this article, we will share you some points about not all fats is created in the same way, and how our bodies need healthy fats to stay fit.

An adult person should get 20% to 35% of their calories from fats from their diet. If these fats are healthy, they are beneficial for our heart. But many times we replace them with refined carbohydrates like white bread and white rice. But these carbs can increase our triglyceride levels, and contribute to the onset of cardiovascular disease.


Types of Healthy Fats!


Unsaturated Fats!


Healthy unsaturated fats are fluid at room temperature, while trans fats and saturated fats, which are harmful to our health, are hard due to their industrial production through the hydrogenation process. 

To increase unsaturated fats in your diet, substitute solids such as margarine, olive oil, and vegetable oils. Change the red meat for seafood or nuts without salt. Shellfish and nuts also contain saturated fats, but usually less than red meat.

In unsaturated fats, there are two types:

  • Monounsaturated Fats 
  • Polyunsaturated Fats

Monounsaturated Fats!


Monounsaturated fats increase good cholesterol, olive oil, peanut oil, nuts, seeds, and avocados are good sources of this type of fat.

To get the benefits of these monounsaturated fats, you can consume hummus, which is rich in olive oil, or guacamole. The nuts without salt are also rich in monounsaturated fats, but they are rich in calories, so it is not advisable to consume them in excess.

Polyunsaturated Fats!


You can find polyunsaturated fats in nuts, seeds, vegetable oils such as corn and safflower oil, and in fatty fish. This category includes the omega-3 and omega-6 fatty acids, fatty acids that are known as essential because the human body does not produce them. Therefore, we have to obtain them through our diet. Polyunsaturated fats can help reduce the total cholesterol level.

Omega 3 Fatty Acids!


In the division of healthy fats, Omega 3 fatty acids are the most appreciated. Among its benefits, we find that they fight against inflammation, help control blood clotting and reduce blood pressure and triglycerides. There are many foods rich in Omega 3 fatty acids, so it is difficult to discuss only one of them.

Nuts, chia or flax seeds or green leafy vegetables such as Brussels sprouts, kale, spinach, and watercress are very rich in Omega 3. Fatty fish such as albacore tuna, salmon, mackerel, and sardines are also good sources of Omega 3, although some people are reluctant to consume them because of the present debate due to levels of mercury and other contagions from the ocean. 

High-fat foods that are Fundamentally Healthy!


Avocados!


The benefits of avocados are so diverse that they are possibly one of the healthiest fruits you can consume. They are rich in monounsaturated fats, as seen above, and they also have the benefits of vitamin E, which helps prevent free radical damage, increases immunity and acts as an anti-aging nutrient for your skin.

Butter!


In butter, we find Omega 6 and Omega 3 fatty acids that help our brain function properly and also improve the health of our skin. These two fatty acids are considered essential; this means that our body needs them, but can produce them by itself. Butter is also rich in fat-soluble vitamins and minerals such as selenium, which is a powerful antioxidant.

Coconut Oil!


The benefits of coconut oil are many; it is rich in medium chain fatty acids, which are easy to digest for the body, are not readily stored by the body in the form of fat and are small in size, allowing them to infuse energy to the cells almost immediately.

These fatty acids also improve brain function and memory. Because of its immense amount of natural saturated fats, coconut oil increases good cholesterol and enhances heart health, while the antioxidants detected in coconut oil make it an adequate anti-inflammatory that helps reduce arthritis.

Extra Virgin Olive Oil!


We all know how relevant it is to add extra virgin olive oil to our daily diet. It is recommended for the health of our heart since, according to numerous studies, it is proven that extra virgin olive oil, and the Mediterranean diet in general, reduce the incidence of heart attack or dying from heart disease.

That may be because it has high levels of monounsaturated fats. Its high levels of antioxidants help protect cells from possible damage. It also helps enhance memory and cognitive function, and also works as an anti-inflammatory.

Will Diet-Fat make you Fat?


You might think that fat is to condemn for the obesity epidemic now bothering our people. Fat is only part of the problem. Obesity is more complicated than just overeating a single nutrient. Eating more calories from fats, carbohydrates, and protein without proper physical activity will lead to weight gain.

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