Is Fat Really Bad? Let's Know Exactly What Are Good and Bad Fats (Dietary Fats)

Many of us get a little scared when we hear the word " fat ," right? Things like "I'll gain weight," "I'll build cholesterol," and "I'll have a heart attack" come to mind. In the past, doctors used to tell us to reduce or avoid fat. But now, medical science has advanced, and we know that not all fats we eat are bad for our bodies. In fact, there are "good" fats that can help control your cholesterol levels and keep you healthy.

Why is fat essential for our body?

Simply put, fat is an essential nutrient for the healthy functioning of our bodies. Just think about how much work these fats do for our bodies.

• Provides energy: Fat is a major source of energy that provides the energy needed to work throughout the day.
• Maintains body heat: Fat helps keep our body temperature stable.
• Building cells: Every cell in the body is made up of a cell membrane that contains fat.
• Protects organs: Fat acts as a protective covering around important internal organs like the heart and kidneys.
• Helps absorb vitamins: Fat is essential for the body to absorb fat-soluble vitamins like vitamins A , D, E, and K.
• Produces hormones : Fat is essential for the production of hormones that control various functions in the body.

The most important thing is to add the right types of fats to our diet, in the right amounts . Unsaturated fats are the 'good' fats that are good for the body. Saturated and trans fats are the 'bad' fats that we should be careful of. Let's look at these separately now.

What are saturated and unsaturated fats?

The main difference between these two types of fats is in their chemical structure. But let's not talk about such complicated things, but understand them simply.

• Saturated fats : These are usually solid at room temperature. Think of coconut oil and butter. They turn to stone in the cold, right? That's how it is.
• Unsaturated fats: These are liquid at room temperature. Examples include olive oil and sunflower oil.

Why should we be concerned about saturated fats?

When we eat too many foods high in saturated fat, our levels of "bad cholesterol" ( LDL cholesterol ) can increase. This LDL cholesterol gets deposited on the walls of our blood vessels , causing blockages. This increases the risk of serious diseases like heart disease and stroke.

However, there are different opinions in the medical community about these saturated fats. Some studies say that there is no evidence to prove that they are directly linked to heart disease. However, major organizations such as the American Heart Association recommend that you get no more than 5%-6% of your daily calories from saturated fats. The important thing is what you eat instead of saturated fats. For example, replacing saturated fats with 'good' unsaturated fats can reduce your risk of heart disease.

Unsaturated Fats

These are what we call "good fats." We get them mainly from vegetables, nuts, and fish. Because they are good for the heart and other parts of the body, doctors recommend adding them to our diet instead of bad fats.

Unsaturated fats are divided into two main categories:

1. Monounsaturated fats: These oils are liquid at room temperature, but solidify when refrigerated.

• What foods contain these?: Avocados, olive oil, canola oil, peanut oil, nuts like almonds, cashews, and hazelnuts.

2. Polyunsaturated fats: These oils remain liquid at room temperature and in the refrigerator.

• What foods contain these?: Flaxseed, corn oil, soybean oil, sunflower oil, walnuts, oily fish like salmon, tuna, and mackerel.

Omega-3 and Omega-6: Why are they so important?

Have you heard of Omega-3 and Omega-6? These belong to the category of polyunsaturated fats mentioned above. They are also called "essential fatty acids" because our bodies cannot make them on their own. This means we must get them from our food.

Omega-3 Fatty Acids

Studies have shown that these reduce the risk of cardiovascular disease. They come in three main forms: EPA, DHA (mostly found in fish), and ALA (found in plant sources).

• Best sources: Eating oily fish like salmon, mackerel, and herring at least twice a week can help you get your omega-3s. Flaxseeds and walnuts also contain them.

Omega-6 Fatty Acids

These are found in green vegetables, nuts, and vegetable oils. Although they were previously thought to be bad for the heart, modern research shows that they are also beneficial for heart health.

Type of fat to avoid: Trans Fats

This is the worst and most dangerous type of fat. Although naturally occurring in small amounts in meat and dairy products, most of the trans fats we consume are artificially made in factories. Liquid vegetable oils are solidified by adding hydrogen (hydrogenation). This allows food to be stored for longer, and also gives it a better taste and appearance.

Don't assume that a food is completely healthy just because it says "trans fat-free"! They may contain too much sugar, salt, or saturated fat. So always read the label carefully.

These may taste good, but they are not good for your body. These unhealthy fats raise bad LDL cholesterol levels and lower good HDL cholesterol levels. This greatly increases the risk of heart disease, stroke, and type 2 diabetes .