• What are "good fats"? Know from the Expert

    Lifestyle
    What are "good fats"? Know from the Expert

    Good fats play a significant role in mood regulation, brain clarity, fatigue management, and even weight management.

    Digital Desk: Like it does with protein and carbohydrates, your body needs some fat, a type of food, for energy, to absorb vitamins, and to protect the health of your heart and brain. For years, experts have told us that eating fat will raise our cholesterol, widen our waistlines, and cause a number of other health problems. But as we now know, not all fats are created equal. Good fats play a significant role in mood regulation, brain clarity, fatigue management, and even weight management. You will feel better emotionally and physically, have more energy, and may even lose weight if you know the difference between healthy and bad fats and know how to include more healthy fats in your diet.

    "The topic of healthy fats frequently causes a lot of confusion. Adding dairy products like butter, coconut oil, and eggs, as well as avocado, nuts, and seeds to meals is often seen as a source of "good fat." In actuality, dairy is not regarded as a healthy fat. Neither are coconuts or any items made from them. These fats are saturated fats, which should not be ingested in significant quantities due to their detrimental effects on health. However, the situation with dairy is a bit murky since, despite the fact that its fat is saturated (bad), research indicates that it may not be as harmful to health as other unsaturated fats. Because of this, it is not regarded as a healthy fat, but it is also not regarded as unhealthy fat, making it "neutral" in terms of heart health, according to Liesl Rozario, a Dietitian and Nutrition Coach.

     She continues, "Eggs are primarily composed of unsaturated fats, but they also include some saturated fats." They have no discernible impact on heart health, and the Heart Foundation no longer suggests a weekly intake limit. "Stick to nuts, seeds, nut/seed oils, avocado, nut butter, and fatty fish if you want to increase the amount of good fats in your diet."

     

    What are healthy/good fats?

    • Healthy fats, also known as unsaturated fats, help lower the risk of cardiovascular disease, high blood cholesterol, and overall mortality. Polyunsaturated and monounsaturated fats are the two main types of unsaturated fats. These have slightly varying health advantages as a result of their different chemical structures.
    • Monounsaturated fats are found in avocados, various nuts, such as cashews and almonds, some seeds, and peanut butter. They also include olive, canola, sesame, safflower, and peanut oils.
    • Omega-3 fatty acids are found in oily fish, walnuts, chia seeds, and soybeans.
    • Omega-6 fatty acids are found in fish, poultry, and shellfish. The second is omega-6 fatty acids, which are present in foods including almonds, sunflower seeds, soybean, and sesame oils.

     

    Other fats:

    • Saturated fats: Saturated fats present in high concentrations in the body raise the risk of heart disease and high blood cholesterol. Foods like dairy, coconut products, fries, cakes, etc. are included in it.
    • Trans fats: These processed unsaturated fats act like saturated fats since they were formerly unsaturated. One of the main risk factors for heart disease is an increase in "bad" cholesterol and a decrease in "good" cholesterol in the body. Butter and processed foods are the main sources of it.