"Fat"... fat ... When we hear this word, it always comes to our mind as something bad, right? We often hear things like "Don't eat fat, it's not good for the body", "Reduce your intake of fat". But did you know that not all types of fat are bad? In fact, there are also "good" fats that are essential for the healthy existence of our body. Today, we are going to talk about such a heart-healthy, beneficial type of fat.
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Let's first understand about fat.
Simply put, fat is a major nutrient that provides our bodies with energy. Each gram of fat we eat contains nine calories . It also helps the body absorb fat-soluble vitamins like vitamins A , D, E, and K. So, in moderation, fat is an important part of a healthy diet .
There are four main types of fats. If you look at the nutrition label on a food package you buy from the store, you can see details about these.
1. Saturated fat
2. Unsaturated fat
3. Trans fat - This is the worst type of fat that we need to be most careful of . These are found in many processed, packaged foods, biscuits, cakes, etc.
Let's now take a closer look at the most commonly discussed types of fats: saturated and unsaturated.
| Fat Type | Nature and effect on the body | Foods that contain a lot of |
|---|---|---|
| Saturated Fat | It is solid at room temperature. Consuming too much can increase the level of bad cholesterol (LDL cholesterol) in the body. | Coconut oil, palm oil, butter, cheese, chicken with skin, red meat, milk and dairy products. |
| Unsaturated Fat | They are liquid at room temperature. They help lower bad cholesterol (LDL) and increase good cholesterol (HDL cholesterol). These are the "good fats." | Vegetable oils (olive, canola), nuts (peanuts, almonds), seeds, avocados, and oily fish. |
For a healthy diet, doctors recommend that less than 10% of our total daily calories come from saturated fat.
The two types of "good" fats: Monounsaturated and Polyunsaturated
Unsaturated fats, which we call "good fats," are divided into two main categories.
1. Monounsaturated Fats (MUFA)
This is our topic today. This type of fat is incredibly helpful in controlling cholesterol levels in our body. It does two things:
This is like sweeping and cleaning the road by removing the dirt. These "good" fats reduce the buildup of bad fats in our blood vessels.
What foods are high in monounsaturated fats?
- Avocado
- Olive oil
- Canola oil
- Peanuts and peanut oil
- Nuts like almonds and cashews
2. Polyunsaturated Fats (PUFA)
This is another member of the "good" fat family. Just like monounsaturated fats, these also help lower bad cholesterol and raise good cholesterol. You've probably heard of Omega-3 and Omega-6 . That's what these fats are all about.
What foods are high in polyunsaturated fats?
- Vegetable oils such as sunflower, sesame, soy, corn
- Oily sea fish like salmon, tuna, mackerel, and sardines
- Seeds such as flaxseed and pumpkin seeds
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The main benefit of adding this type of fat to our diet is a reduced risk of conditions like heart disease and stroke .
In addition, monounsaturated fats also provide our body with essential nutrients like vitamin E. Vitamin E is a powerful antioxidant. This means that it helps prevent damage to the body's cells, maintain them, and help build new cells.
Think about it, even though all types of fat have the same number of calories, what matters is how they affect our health. Therefore, by reducing saturated fats like butter, margarine, and fatty meats, and instead adding foods rich in monounsaturated fats like olive oil, avocados, and nuts, you can get great health benefits.
How to maintain a heart-healthy diet?
If you add these little habits to your life, you too can maintain a healthy heart.
- Read food labels: Before you buy anything at the store, make a habit of reading the nutrition label. "Total Fat" is the sum of all these types of fat. Look under that to see how much Saturated Fat is.
- Use small substitutions: Small changes to your daily diet can yield big results.
- When buying things like yogurt and cheese, choose low-fat varieties.
- Instead of chicken with skin, choose meat or fish with the skin removed.
- Add more vegetables and herbs to your diet.
Breakfast ideas
Instead of cream cheese on your bagel, eat a cup of oats. Add a teaspoon of flaxseed powder to it for an extra boost of Omega-3. Use low-fat milk instead of high-fat creamer in your coffee.
Lunch ideas
Instead of adding mayonnaise-like sauces to your sandwiches and salads, mash up some ripe avocado . This will give you the creaminess you need and the healthy monounsaturated fat. Instead of bacon bits, add some cooked chicken pieces to your salads.
Dinner ideas
When frying or cooking fish, use a little olive oil instead of butter. Instead of sauces made with cream, sprinkle some crushed nuts like almonds or peanuts on top of the fish. It adds a nice crunch and is also good for your heart.
💡 Take-Home Message
- Not all fats are bad. There are also 'good' fats that are essential for the body.
- Limit your intake of saturated fats (e.g. coconut oil, butter, meat) and eat more unsaturated fats (e.g. olive oil, avocados, nuts).
- Monounsaturated fats lower your bad cholesterol (LDL) and increase your good cholesterol (HDL), which reduces the risk of heart disease.
- Read labels when buying food. Add small, healthy substitutions to your life.
- If you have other medical conditions, such as diabetes or high blood pressure, it is very important to talk to your doctor before making significant changes to your diet.
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