Your body needs some fat, a type of Meal, for energy, to absorb vitaminsand to protect Health Like your heart and brain, just like it does with proteins and carbohydrates. We’ve been warned for years that eating fat will increase cholesterol, increased waist measurement, and many other health problems. We now understand that not all fats are created equal, however. Your ability to manage your mood, stay mentally sharp, fight fatigue and even maintain weight control is greatly aided by good fats. Learning to understand the difference between healthy and unhealthy fats and increasing the amount of healthy fats in your diet will help you feel better mentally and physically, have more energy, and even lose weight. (Also read: Why are fats your blood sugar’s best friend? know from expert ,
“There is often a lot of confusion about healthy fats. Many people consider adding dairy, including butter, coconut oil, and eggs, as well as avocados, nuts, and seeds, as sources of ‘healthy fats. The truth is that dairy is not considered a healthy fat. Nor are coconuts or any coconut products. These are saturated fats, which are a type of fat that should not be consumed in excess because they have negative health effects. Dairy Although a bit of a gray area, because the fat in dairy is saturated (bad) fat, research has suggested that the fat in dairy does not contribute to the same health risks as other unsaturated fats. Therefore, while it is not considered a healthy fat. It’s not unhealthy either. It’s considered ‘neutral’ on heart health”, says dietitian and nutrition coach Lizal Rosario in her Instagram post.
She adds, “Eggs contain mostly saturated fat as well as unsaturated fat and they also have a neutral association with heart health and the Heart Foundation no longer has a recommended maximum per week for you. Want to include more. Stick to healthy fats, nuts, seeds and nut/seed oils, avocados, walnuts, butter and fatty fish in your diet.”
What are healthy fats?
Unsaturated fats aka ‘healthy fats’ help reduce the risk of high blood cholesterol, heart disease and overall mortality. There are two main forms of unsaturated fat, polyunsaturated and monounsaturated. They differ in their chemical composition and as a result have slightly different health benefits.
- monounsaturated fat Include olive, canola, sesame, safflower and peanut oils, avocado, some nuts, such as cashews, almonds, some seeds and peanut butter.
- polyunsaturated fat These mainly include two types of omega fats, the first being omega-3 fats such as oily fish, walnuts, chia seeds and soybeans. The second is omega-6 fats that can be found in foods such as sunflower, soybean and sesame oils, nuts and sunflower seeds.
- Saturated fatExcess of these in the body increases the risk of heart disease and high blood cholesterol levels. This includes food such as dairy, coconut products, fries, cakes, etc.
- trans fat: These are unsaturated fats that have been processed and, as a result, behave like saturated fats. An increase in ‘bad’ cholesterol in the body and a decrease in ‘good’ cholesterol determines a major risk factor for heart disease. Its main sources are butter and canned foods.