Most people think all fats are bad and only cause weight gain, but there are bad fats and also good fats. So you don't need to avoid all fats in your diet. Actually, some fats help improve your health, but it depends on the types you choose.
What are dietary fats?
Fats are a type of nutrient just like proteins and carbs. Your body needs them for energy, to absorb vitamins, and to protect your heart and brain health.
There are two kinds of fats: saturated (trans fats), and unsaturated fats.
Trans fats can cause weight gain and sometimes block arteries. But unsaturated fats and omega-3 fatty acids do the opposite. Healthy fats play a big role in boosting your mood and controlling your weight. Knowing the difference between healthy and unhealthy fats can improve your mindset, how you feel, your energy, and even shrink your waist.
Dietary fats and cholesterol:
Cholesterol is a waxy fat your body needs to work well. Dietary fats affect your cholesterol levels. You should know cholesterol isn’t bad, but too much can harm your health overall. Like fats, cholesterol has healthy and unhealthy types.
Healthy fats and unhealthy fats:
Since fats are an important part of a healthy diet, it's recommended to eat healthy fats instead of following a low-fat diet that sometimes causes health issues. It's important to focus on consuming enough healthy fats and limiting unhealthy fats.
Healthy fats:
Monounsaturated and polyunsaturated fats are called "healthy fats" because they are good for the heart and overall health. These fats can help with:
- Reducing the risk of heart and artery diseases.
- Lowering cholesterol levels in the blood.
- Reducing triglycerides linked to heart disease.
- Maintaining blood pressure.
- Prevents artery hardening
- These healthy fats might help you feel full, which cuts down hunger and helps with weight loss.
Sources of monounsaturated fats:
- Olive, canola, peanut, and sesame oils.
- Avocado
- Olives
- Nuts (almonds, peanuts, hazelnuts, pecans, cashews)
- Peanut butter
Sources of polyunsaturated fats:
- Sunflower, sesame, and pumpkin seeds
- Flax seeds
- Walnuts
- Fatty fish (salmon, tuna, mackerel, herring, spotted salmon, sardines) and fish oil.
- Soybean oil and safflower oil
- Soy milk
Unhealthy fats:
Unsaturated fats are dangerous for health. It's advised to eat only small amounts daily because they not only raise bad cholesterol but also lower good HDL levels. Artificial unsaturated fats can cause inflammation related to heart disease, strokes, and contribute to insulin resistance which raises diabetes risk.
Sources of unsaturated fats:
- Baked pastries of all kinds
- Packaged light snacks
- Fried foods (French fries, fried chicken, chicken pieces, fried fish)
- Anything with hydrogenated vegetable oil even if labeled "trans fat free"
Saturated fats While saturated fats aren’t as bad as trans fats, they can raise bad cholesterol. So it’s best to eat them in moderation. Aim for saturated fats to make up no more than 10% of your daily calories.
Sources of saturated fats:
- Red meat
- Full-fat dairy products (milk, cream, and cheese)
- Butter
- Ice cream
- Tropical oils like coconut oil and palm oil
Healthy fats, and the importance of omega 3:
There are different types of omega 3, which are very good for health, and you can find them in fish.
Following a diet rich in omega 3 may help to:
- Prevent and reduce symptoms of depression, ADHD, and attention deficit
- Fight memory loss and dementia.
- Lower risks of heart disease and cancer.
- Ease arthritis inflammation.
- Increase chances for a healthy pregnancy.
Tips on how to add more healthy fats to your diet:
- Instead of counting all daily calories, which is impractical, it's better to follow a diet rich in a variety of veggies, fruits, nuts, beans, eat fatty fish twice a week or more, plus moderate amounts of dairy, small amounts of red meat, and little processed food.
- This could mean swapping fried chicken for grilled, or some red meat for other protein sources like fish or chicken, or using olive oil instead of butter. This helps you get enough good fats and cut unhealthy fats. But watch out for replacing saturated fats with refined carbs and sugary foods.
- Eat omega-3 fats every day, and use olive oil for cooking instead of butter. You can also add nuts to veggie dishes, or use them instead of bread crumbs on chicken or fish, or make your own mix with nuts, seeds, and dried fruit.
