You may think that fats are bad for your health: they cause you to gain weight, increase the risks of heart diseases. And you always want to cut down on your fat intake whenever possible. However, there are bad fats and good fats. Bad fats can be harmful but good fats are essential. To eat properly, this article is for you.

Monounsaturated fats

Unsaturated fats are liquid at room temperature. Replacing saturated fats with unsaturated fats can lower your cholesterol levels and reduce risks of heart diseases. Unsaturated fats can be detected in fish, nuts, seeds and vegetables.

Monounsaturated fats have one carbon-to-carbon double bond in molecule. This keeps monounsaturated fats liquid at room temperature. When they are chilled, they start to turn solid.

Foods that are rich in monounsaturated fats include olive oil, canola oil, peanut oil, avocados, safflower oil, sesame oil, peanut butter, many nuts (such as almonds and hazelnuts), seeds (such as pumpkin and sesame seeds).

Monounsaturated fats can be good for your health if you eat them in moderation. They help lower your LDL cholesterol (known as ‘bad’ cholesterol), reducing the risks of strokes and heart diseases by preventing clogged, blocked blood vessels. Monounsaturated fats can also help people with diabetes type 2 control their blood sugar.

Polyunsaturated fats

Polyunsaturated fats are dietary fats that have more than one unsaturated carbon bond. Polyunsaturated fats are liquid at room temperature. You need these fats but you cannot produce them. So you can get them only from foods you eat. Polyunsaturated fats are needed for cell membranes and nerves covering development, muscle movement, blood clotting.

Polyunsaturated fats have two types: omega-3 fatty acids and omega-6 fatty acids.

Omega-e fatty acids can be found in mackerels, salmons, sardines, soybean oil, canola oil, walnuts, flaxseeds. Omega-3 fatty acids can help reduce blood pressure, lowering triglycerides, raise HDL cholesterol (‘good’ cholesterol), prevent abnormal heartbeat. Thus, omega-3 fatty acids can help prevent strokes and heart diseases. Omega-3 fatty acids are also characterized by anti-inflammatory effects.

Omega-6 fatty acids can be found in corn oils, safflower, soybean, sunflower, walnut. With the help of Omega-6 fatty acids, you can avoid heart diseases, control blood sugar, lower your blood pressure and reduce risks of diabetes.

Fats supply energy, help your body take in vitamins, regulate appropriate growth and help you stay healthy. However, bad fats can contribute to unwanted weight gain, hypertension, or heart diseases. To stay healthy, cut down on trans fats and saturated fats by replacing foods containing unsaturated fats.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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