When we hear the word 'oil' or 'fat', most of us think that it is bad for the body, right? We try to reduce our intake of oil because it increases weight and cholesterol. But did you know that there are also 'good oils' that are indispensable for our bodies and are very good for the heart? One such 'good fat' is the polyunsaturated fat we are talking about today. Perhaps your doctor also calls this `(Polyunsaturated Fatty Acids - PUFA)`.
Why do our bodies really need fat?
Just like carbohydrates and protein, fats are an essential part of our balanced diet. Let's see why.
- A major source of energy: Fat is a rich source of energy. Just think, one gram of carbohydrates and protein provides us with only 4 kilocalories of energy. But one gram of fat provides 9 kilocalories of energy.
- Helps absorb vitamins: Fat is essential for our bodies to properly absorb fat-soluble vitamins like vitamins A , D, E, and K. No matter how much you take, these vitamins won't be as effective if you don't have enough fat in your body.
- Provides essential fatty acids : There are fatty acids that our body cannot produce on its own, but are essential for survival. We only get these from the food we eat.
What are the types of fats? Let's identify 'good' and 'bad' fats
Simply put, fats can be divided into two main types. These are 'good fats' and 'bad fats.' This table will give you a good idea of this.
| Fat type | Nature and impact on health |
|---|
| 'Good' Fat - Unsaturated Fat | These are liquid at room temperature (e.g. vegetable oil). They are very good for the heart. They reduce the level of bad cholesterol in the blood, reducing the risk of diseases such as heart disease and stroke. There are two types of them: monounsaturated and polyunsaturated. |
| 'Bad' Fat - Saturated Fat | These are solid at room temperature (e.g. butter, coconut oil). They are abundant in animal foods (meat, cheese). Eating too much of them can increase the level of bad cholesterol (LDL) in the body and increase the risk of heart disease. |
| 'Very bad' fat - Trans fat | This is the most dangerous type of fat. This artificially created fat (through hydrogenation) is often found in baked goods, margarine, and processed foods. It increases bad cholesterol (LDL) and lowers good cholesterol (HDL). This increases the risk of heart disease, stroke, and diabetes. |
So, do you understand? We don't need to completely stop eating fat. What's important is to reduce bad fats (saturated and trans fats) and instead add good fats (unsaturated fats) to our diet.
What foods contain polyunsaturated fat (PUFA)?
Okay, now let's take a closer look at the hero of our story, Polyunsaturated Fat. These are divided into two main types. They are
Omega-3 and
Omega-6 . Both are essential for our bodies. Here are some ways to add them to our daily diet.
| Foods rich in Omega-3 | Foods rich in Omega-6 |
|---|
- Oily fish (salmon, mackerel, sardines, shark, herring)
- Seafood (shrimp, oysters)
- Walnuts
- Flax seeds and Chia seeds
- Tofu
- Canola oil, Olive oil
- Eggs
| - Sunflower oil, soybean oil, corn oil
- Walnuts, pine nuts, peanuts
- Sesame seeds and sesame paste (Tahini)
- Soybeans and tofu
- Eggs
- Meat and poultry
|
Benefits of Polyunsaturated Fat for our body
These good fats help our bodies in various ways.
- It helps reduce the level of bad cholesterol ( LDL ) in your blood.
- Reduces the risk of fat deposits and blockages in blood vessels .
- The risk of heart disease and stroke is significantly reduced.
- It helps in the growth and maintenance of cells in our body.
- Very important for brain development and function .
- It controls blood pressure and improves heart health.
- Fat-soluble vitamins like vitamin E increase the body's ability to absorb them.
How much is good for us?
The type of fat you eat is just as important as the amount. Doctors recommend eating about 225 grams (8 ounces) of a variety of seafood per week. It's also a good idea to add about 3 tablespoons a day of healthy vegetable oils, such as olive oil and canola oil. The most important thing is to read the labels on the foods and snacks you buy at the store. Look at the types of fat they contain, especially saturated fat and trans fat. Choose foods that are low in saturated fat and high in unsaturated fat.
If you have any questions about this, especially if you have other medical conditions (such as diabetes or high blood pressure), talk to your family doctor . He or she will be able to give you the best advice for your health condition.
Take-Home Message
- Not everything that says 'fat' is bad. Polyunsaturated and monounsaturated are the 'good fats' that are good for our bodies and hearts.
- Our bodies cannot make these good fats on their own, so we need to get them from foods like oily fish, nuts (walnuts), and oils made from nuts (olive oil).
- Reduce the 'bad fats' (saturated and trans fats) found in baked goods, processed foods, and animal fats as much as possible.
- Good fats lower bad cholesterol, reduce the risk of heart disease, and help with brain function.
- Always consult your doctor for the best advice about your diet.
Good fat, polyunsaturated fat, omega 3, omega 6, cholesterol, heart health, saturated fat
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