Understanding Healthy Fats for Beginners
In the nutrient world, fats are often portrayed as villains, but rather, what’s the real story?
For your health, certain fats, for example, trans and saturated fats in excess, are bad for you. Keep in mind that polyunsaturated and monounsaturated fats may have some benefits associated with them.
There is no need to be stressed if you don’t have a complete understanding of fats yet!
This beginner-friendly guide will unfold the mysteries surrounding fats, discussing what they are, why they are needed, and how to associate with the good ones.
What Are Fats?
Fats are a type of macronutrient, and the body needs them for proper functioning. They are made up of fatty acids, and they contribute to a lot of our overall health status.
Why Do Fats Matter?
Energy Storage:
It is widely acknowledged that fat gives high-energy concentration, which in turn gives endurance and power.
Cellular Structure:
In fact, fats are essential for the synthesis of cell membranes, which give bodies their structure.
Vitamin Absorption:
Fats aid in the absorption and uptake of fat-soluble vitamins (A, D, E, and K), which are necessary for optimal health.
Types of Fats:
There are three main types of fats.
1. Saturated Fats:
The saturated fats that have fatty acid chains with single bonds are called monounsaturated fats. They are present in multiple foods, especially meat and milk. The saturated fat of butter constitutes around 63%, whereas monounsaturated fat is composed of 26% and polyunsaturated fat is only 4% of the fat content.
Consuming excess saturated fat can harm your heart and lead to high cholesterol. Therefore, it is better to have it in small quantities. Furthermore, saturated fats can significantly increase both the quantity and size of triglycerides in your bloodstream, which could cause damage to your arteries. Saturated fat doesn't need to be eliminated from your diet, but it should be kept within the limit of 10% of your total calorie intake.
Examples: Butter, cheese, and red meat.
2. Unsaturated Fats:
Fats or fatty acids with more than hetero-atoms in their fatty acid chains are considered unsaturated fats. Monounsaturated fatty acids have one double bond, while polyunsaturated fatty acids have more than one double bond. They are capable of cutting down on blood cholesterol, keeping inflammation under control, and stabilizing heartbeats. They are in liquid form at room temperature and are called good fats for our body.
Examples: Olive oil, avocados, and nuts.
3. Trans Fats:
Trans fat is well known to be the most harmful dietary fat. This is a side effect of hydrogenation, which increases the stability of the healthy oils and thereby prevents them from rancidity. Levels of trans fat consumption have no safe index, and no health benefits have been recognized so far.
Examples: Low-nutrition foods such as processed and fried foods.
Tips for Healthy Fat Intake
1. Moderation is Key:
Keep a healthy energy balance that includes fat intake in moderate amounts.
2. Choose Healthy Fats:
Avocados, nuts, and olive oil all contain healthy fats.
3. Mindful Cooking:
Reduce your intake of fat by cooking your food using healthier techniques like baking, grilling, or steaming.
Heart-Healthy Fats: Positive Effects of Unsaturated Fats
Here comes a part of fatty acids, including the beneficial ones.
Polyunsaturated fats (PUFAs)
Monounsaturated fats (MUFAs)
Monounsaturated fat
These dietary sources of omega-3 fat include most foods and oils.
Substituting foods rich in monounsaturated fats for saturated fats is known to be a potent factor in increasing blood cholesterol and causing cardiovascular disease.
These foods include:
Nuts (shelled almonds, cashews, raw peanuts, and pecans)
Vegetable fats such as olive oil, and peanut oil.
Peanut butter, almond butter.
Avocado
Polyunsaturated fat
These polyunsaturated fats, commonly referred to as “essential fats,” are naturally unable to be produced by the body. Hence, they have to come from our foods. This fat is derived mostly from the fats found in plant-based foods and oils.
To support its position, the American Heart Association cites that polyunsaturated fats, such as omega-3 fatty acids, lower blood cholesterol levels, which reduce the risks of heart diseases.
Some of the fat you get from this kind of diet is good for your heart, as some omega-3 fatty acids belong to this category.
A range of studies have proven that omega-3 fatty acids are not only effective in reducing the risk of coronary artery disease but also help to lower blood pressure and curb cardiac rhythm abnormalities. These are some of the omega-3 fatty acid-rich foods.
salmon
herring
sardines
trout
walnuts
flaxseed
chia seeds
canola oil
tofu
peeled and roasted soybeans and soynut butter.
walnuts
seeds (sunflower seeds, pumpkin seeds, sesame seeds).
vegetable oils like corn oil, sesame oil, sunflower oil, safflower oil.
margarine (liquid, stick or tub)
Final Thoughts: Understanding Healthy Fats for Beginners
Even though trans fats are harmful to your health, there is a lack of linkage between saturated fats and an increased risk for heart disease. Regardless, they can be unhealthy, the most suitable types of fats would be the polyunsaturated and the monounsaturated ones.
While healthier fats should be an essential part of your diet, you must take them in moderate amounts. All fats are calorically dense, regardless of how healthy they are.
This type of protein is good for you, that is why I suggest you include foods in your diet, that are rich in monounsaturated and polyunsaturated fats. As a consequence of this strategy, you will improve your quality of life and have a healthy heart too.
This is something that most people should understand, that fat is not the enemy. They are hence parts of the nutrients' symphony. With the help of this beginners’ guide, you can now work out the key steps to knowing fat and making the right choices for a healthy and happy life.
Disclaimer: This article is just for informative purposes and not medical guidance. Ensure that you discuss this with your doctor before making any drastic modifications to your diet, supplements, and exercise regimen. This knowledge cannot replace qualified medical guidance, diagnosis, and therapy.