Are you concerned about the amount of fat you're consuming? Here's a breakdown of the different types of fat, and how to make sure you're getting the good kind. Omega-3s are an important part of a healthy diet.
What are fats that are eaten as part of a person's diet?
Fat is a nutrient that, like protein and carbohydrates, your body needs for energy, to absorb vitamins, and to protect your heart and brain health. For years we were told that eating fat would make us gain weight, raise cholesterol, and cause a number of health problems. But now we know that not all fat is the same. “Bad” fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, an increased risk of certain diseases, and so forth. But “good” fats such as unsaturated fats and omega-3 fatty acids have the opposite effect. In fact, healthy fats play a crucial role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight. By understanding the difference between good and bad fats and how to include more healthy fat in your diet, you can improve your thoughts and feelings, boost your energy, and even trim your waistline.
The types of fats we eat can have different effects on our health. "Good" fats, like those found in olive oil, can help improve our cholesterol levels and reduce our risk of heart disease. "Bad" fats, like those found in processed foods, can raise our cholesterol levels and increase our risk of heart disease.
It's more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats, rather than adopting a low-fat diet since fat is an essential part of a healthy diet.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are beneficial to your heart, your cholesterol, and your overall health. These fats can help to:
- Lower the risk of heart disease and stroke.
- Lower bad LDL cholesterol levels, while increasing good HDL.
- Prevent abnormal heart rhythms.
- Lower triglycerides are associated with heart disease and fight inflammation.
- Lower blood pressure.
- Prevent atherosclerosis (hardening and narrowing of the arteries).
If you include more healthy fats in your diet, you may feel more satisfied after a meal and less likely to overeat, which can help you lose weight.
Monounsaturated fat – good sources include:
- Olive, canola, peanut, and sesame oils
- Avocados
- Olives
- Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
- Peanut butter
Polyunsaturated fat – good sources include:
- Sunflower, sesame, and pumpkin seeds
- Flaxseed
- Walnuts
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
- Soybean and safflower oil
- Soymilk
- Tofu
Here are some tips for adding more healthy fats to your diet: - Add olive oil or avocado oil to your salads. - Use olive oil or coconut oil when cooking. - Add nuts or seeds to your cereal or oatmeal. - Eat fatty fish like salmon or tuna at least twice a week. - Add a dollop of full-fat yogurt to your soup or curry.