Awareness of the types of fats and the disadvantages and advantages of them will help those who are looking to lose weight or gain weight. All fats increase calories in the body, but the effects of each one on blood cholesterol are different.
If you want to have a healthier lifestyle and diet, you should know about the fats and effects. Using Healthy Fats in the daily diet has a direct impact on your health and weight.
Types of fats
There are two types of fats: saturated and unsaturated. Both fats produce 9 calories per gram. But the effects of the two on blood cholesterol are different.
Saturated Fats
Saturated fats are usually being, in all foods in varying amounts. But they are higher in animal foods and less in plant foods. Saturated fats are high in some plant sources and This fat increases the body’s bad cholesterol (LDL).
Saturated fats are in foods such as
- Animal meat including beef, poultry, pork
- Some plant oils such as palm kernel, palm oil, coconut oil, palm seed oil
- Dairy including cheese, butter, and milk
- Processed meats including bologna, burgers, sausages, hot dogs, pizza, and bacon
- Snacks including ice cream, crackers, desserts, chips, cookies, and pastries
Trans fats
Trans fats are produced by heating liquid oils in a process called hydrogenation. The disadvantages of this type of fat are higher than those of saturated fat. Because it raises bad cholesterol and lowers good cholesterol in the body but, saturated fats increase both. Trans fats cause inflammation, heart disease, stroke, and insulin and diabetes resistance.
Unsaturated fats
Unsaturated fats are in olive oil, walnuts, nuts, fish, seafood, and eggs. There are two types of unsaturated fats: monounsaturated fats and polyunsaturated fats. Unsaturated fats, in contrast to saturated fat, reduces triglycerides (fatty acids) and increases good cholesterol and lowers bad cholesterol, thereby lowering cholesterol in the liver. Unsaturated fats are good for building brain cells, keeping your heart healthy, and for your eye nerves.
Monounsaturated fats
Studies show that monounsaturated fats have a positive effect on human health. MUFA is found in olive oil, canola oil, avocado, almond, hazelnut, and sesame. These fats help reduce the causes of heart disease.
Polyunsaturated fats
The human body cannot make the essential polyunsaturated fats, including alpha-linolenic acid, and linolenic acid, which exists plants and plant oils. So we need to get them through food.
Omega-3
Omega-3 is one of the polyunsaturated fats, and it is one of the essential fats for the body. Because the body can’t make it, we get this fat from food. Some food sources for omega-3 fatty acids include:
Salmon, Sardine Fish, Flaxseed, and walnuts
Omega-6
Like omega-3 fatty acids, omega-6 fatty acids are a group of polyunsaturated fats. Eating foods rich in omega-6 has a protective effect on the heart. In addition to increasing energy levels, these fats reduce cholesterol and triglycerides. Corn, soybean, sunflower, grape seed, and canola oils are high in this type of fat. Dairy and meat groups also have some omega-6s.
How much can we eat saturated fat and stay healthy?
Nutritionists suggest that this amount should not more than 10% of the calories received during the day. Saturated fats are in some healthy foods such as olive oil and nuts. We need to be careful not to eat a lot of unhealthy foods that are high in saturated fats
How much can we eat healthy fat?
A balanced diet is an ideal diet for weight loss and health. This diet contains nutrients necessary for the health and function of various organs of the body so, this diet includes proteins, carbohydrates, vitamins and minerals, and unsaturated fats. Follow the tips below in your diet:
- Don’t consume fat more than 30 percent of your daily calories.
- Consumption of saturated fats less than 10%
- Trans fats 1% is about 20 calories or 2 grams per day
- Omega-3 fatty acids: 1.6 grams per day for men and 1.1 grams per day for women
Do you know why unsaturated fats are good for your health?
Unsaturated fats create a process in the liver that removes cholesterol from the body. First, they activate LDL ‘s receptors or “bad cholesterol,” and as a result, LDL drew out of the bloodstream. Then they force the liver to throw out cholesterol through the bile.
This type of fat relieves depression, Alzheimer’s and breast cancer, prevent shortness of breath, strengthens the immune system, and treats some diseases.
Some Sources of unsaturated fats(Healthy Fats) include:
| omega-3 | Omega-6 |
Monounsaturated |
| fatty fish, such as sardines, tuna, salmon, trout, mackerel, and herring | Sunflower seeds and safflower oil | olive oil |
| ground flax and flaxseed oil | canola oil | olives |
| Soybeans and soybean oil | soybean oil | avocados |
| oysters | Almonds | peanut butter |
| walnuts | Walnuts and walnut oil | peanut oil |
| sunflower seeds | corn oil | peanuts |
| chia seeds | Hemp seeds | almonds |
| hemp seeds | Peanut butter | sesame seeds |
| Eggs (small amounts of DHA) | Cashews | cashews |
| Beans (refried, kidney, etc.) | pumpkin seeds | avocado oil |
| Spinach | canola oil | Canola oil |
| Brussels sprouts | Eggs | macadamias |
| Reference: www.healthline.com | ||
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