Are you adamant that all fats are bad for your health? This article will tell you everything about dietary fat. It will also explain how to choose healthy fats from unhealthy fats, and the importance of omega-3s.
What are the dietary fats?
Fat is a type nutrient. Just like carbohydrates and protein, your body requires some fat to provide energy, absorb vitamins and protect your brain and heart health. We’ve heard for years that fat can increase your waistline, raise cholesterol and cause many other health problems. We now know that not all fats are the same.
Saturated fats and artificial trans fats are responsible for the many health problems that fats are blamed for, including weight gain, cholesterol buildup, increased risk of certain types of diseases and clogged arteries. However, “good” fats like unsaturated fats or omega-3 fatty acid have the opposite effect. Healthy fats can help you control your mood, manage your emotions, combat fatigue, and even lose weight.
Understanding the differences between healthy and unhealthy fats can help you improve your mood, increase your energy and trim your waistline.
Cholesterol and dietary fat
Your cholesterol levels are influenced in large part by your diet. Your body requires cholesterol to function properly. Cholesterol can be cokoladna torta described as a waxy, fatty substance. Cholesterol isn’t necessarily bad. However, too much cholesterol can be harmful to your health. There are both good and bad cholesterol, just like dietary fat.
- HDL cholesterol, also known as “good” cholesterol, is found in your blood.
- LDL cholesterol is considered the “bad” type.
- It is important to maintain low levels of LDL and high levels of HDL, as this may help protect you from heart disease and stroke.
- High levels of LDL cholesterol can block arteries, and low HDL can indicate increased cardiovascular risk.
The type of fats that you eat has a greater impact on your cholesterol than how much cholesterol you eat. Instead of counting cholesterol, you should focus on replacing unhealthy fats with healthy ones.
Good fats vs. unhealthy fats
Fat is an essential part of a healthy diet. It’s important to eat more good fats and limit harmful fats.
Good or healthy fats
Because they are good for your health, your cholesterol and overall health, monounsaturated and polyunsaturated oils are called the “good fats”. These fats may be helpful in:
- Reduce your risk of stroke and heart disease.
- Good HDL levels are higher while decreasing bad LDL cholesterol.
- Prevent abnormal heart rhythms.
- Lowering triglycerides is associated with heart disease prevention and fighting inflammation
- Lower blood pressure.
- Atherosclerosis is the hardening and narrowing or arteries.
- These healthy fats can also be added to your diet to help you feel fuller after eating, which may lead to weight loss.
Monounsaturated fat – good sources include:
- Canola, olive, peanut, and sesame oil
- Avocados
- Olives
- Nuts include almonds, peanuts macadamia nuts, hazelnuts and cashews.
- Peanut butter
Good sources of polyunsaturated fat include:
- Sunflower, sesame and pumpkin seeds
- Flaxseed
- Walnuts
- Fatty fish (salmons, tuna and mackerel; herring, trout or sardines); and fish oil
- Soybean oil and safflower oils
- Soymilk
- Tofu
Omega-3s are the power behind healthy fats
The health benefits of omega-3 fatty acids, a type polyunsaturated fat, are particularly significant. There are two types of omega-3s. DHA and EPA are found in fish, and DHA is found in algae. They have the greatest health benefits. ALA, however, comes from plants. It’s less potent and has lower conversion rates to EPA or DHA.
Research shows that omega-3s can help you:
- Reduce symptoms of ADHD, depression, and bipolar disorder.
- Protect yourself against dementia and memory loss.
- Reduce your risk of stroke, heart disease, and cancer.
- Reduce joint pain and arthritis symptoms.
- Support a healthy pregnancy.
- Combat fatigue, improve your memory and balance your mood.