Healthy Fats

Healthy fats

 

Fats and fat-like substances may give rise to obesity, diabetes, cardiovascular disease, and cancer. So, they have a bad rap. But all fats are not equal and some of them are good for health. So, to know the difference between fats is very important, which can help you determine which should be avoided and which should be taken in moderation. 

 

Dietary fats can be obtained from both plant and animal sources. Some of them are harmful, whereas others cause potential health benefits. Two types of fats, saturated and trans are considered harmful for health. Most foods containing these fats are solid at room temperature, including butter, margarine, shortening, and beef or pork fat. These foods should be avoided and if taken must be in very small portions.

 

Monounsaturated fats and polyunsaturated fats are considered heart healthy fats. They are better choices to be included in your diet. These are liquid at room temperature e.g, vegetable oil. 

 

Monounsaturated fats: Monounsaturated fats can improve your blood cholesterol levels and hence, decrease the risk for cardiovascular diseases. Examples of foods containing monounsaturated fats: almonds, cashews, peanuts, pecans, olive oil, peanut oil, peanut butter, almond butter, and avocado. 

 

Polyunsaturated fats: These are considered as essential fats, as they cannot be synthesized in our body. Plant based foods and oils are the main sources of this fat. They are also known to decrease the risk of cardiovascular diseases by decreasing the levels of blood cholesterol levels. A type of this fat, omega-3 fatty acids is especially known to be beneficial for heart health. 

Examples of foods containing omega-3 fatty acids are: chia seeds, flax seeds, walnuts, salmon, sardines, trout, herring, and canola oil.

Examples of foods containing omega-6 fatty acids are: sunflower seeds, pumpkin seeds, sesame seeds, walnuts, corn oil, safflower oil, sunflower oil, sesame oil, soft margarines, tofu, and roasted soybeans.