Fats are essential to a healthy diet. They help your body absorb fat-soluble vitamins and produce hormones that regulate energy and blood cholesterol levels. Fats also make food taste good. In fact, many people eat more calories than they need because of the taste and texture of fat.
But some fats are better than others. Some fats can even help you lose weight by making you feel full, while others may increase your risk of heart disease or diabetes.
The types of fat in your diet can have a big effect on your health. Here’s what you need to know:
Saturated fats. These are found mainly in animal products such as meat, poultry, eggs and dairy foods (butter, full-fat cheese). Saturated fats raise total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol (“bad” cholesterol) levels, increasing your risk for heart disease and stroke.
Trans fatty acids (trans fat). These are formed when vegetable oils go through a process called hydrogenation to make them more solid at room temperature, which makes it easier to use them for frying foods such as french fries (for more information on trans fats, see How Trans Fats Affect Your Heart).
Fruits are a great source of healthy fats. They have a high concentration of oleic acid (a monounsaturated fat), which is good for your heart and may help lower cholesterol. Fruits also contain vitamin E, an antioxidant that protects cells from damage by free radicals.
Fats are one of the three macronutrients (the other two being protein and carbohydrates) that provide energy to your body and brain. Fruits contain a variety of healthy fats including omega-3 fatty acids, monounsaturated and polyunsaturated fats. However, not all fats are created equal. Some types of fat are better for you than others.
Unhealthy Fatty Foods
Some foods high in saturated and trans fats can be harmful to your health:
1) Processed meats such as sausage or bacon contain high levels of sodium nitrite, which has been linked to colon cancer by some studies.
2) Fried foods like French fries or fried chicken often contain trans fats — these raise bad cholesterol levels while lowering good cholesterol levels in your body, which can lead to heart disease and stroke.
3) Foods like butter and margarine contain high amounts of saturated fat; these types of fat are known to cause cardiovascular disease.
Fat is essential for good health, but you should aim to get it from healthy sources.
A diet high in saturated fats can raise your risk of heart disease and stroke. Trans fats are found in some processed foods and have been linked to increased risk of heart disease.
Fat-rich vegetables, fish and nuts are all part of a healthy diet. There’s also evidence that some types of fat, such as omega-3 fatty acids, can help protect against heart disease.
If you’re trying to lose weight, you may be told to cut down on fat altogether – but this isn’t necessarily the best advice. Cutting back on certain types of fat might help you lose weight, but this doesn’t necessarily mean eating more healthy fats will help you lose weight.
The best way to get the right amount of fat in your diet is to eat a variety of foods from all the different food groups.
Fats are an important source of energy and essential for many bodily functions. Your body uses fats for energy and to build cell membranes, hormones and other substances. But some fats are better than others.
Good fats, such as unsaturated fats found in plant foods (such as olive oil) and fish (including salmon), provide protein, vitamins and minerals. They also help keep your heart healthy by lowering blood cholesterol levels.
Unhealthy or bad fats are mostly animal-based foods that contain saturated or trans fats, such as butter and red meat, full-fat dairy products such as cheese and ice cream, eggs, french fries and doughnuts. These foods raise the level of unhealthy cholesterol (LDL) in your blood. If you consume too much saturated fat over many years it can increase your risk of developing heart disease or having a stroke.
Low-fat diets were once thought to be healthy because they reduced cholesterol levels in the blood. But studies have shown that cutting down on dietary fat can actually lead to weight gain over time because some people will eat more carbohydrates instead of fat when following a low-fat diet
Fruits are high in water, which is a good thing when you’re trying to lose weight. But it’s important to note that some fruits have higher carb counts than others.
Berries are a great choice for those on a keto diet because they’re relatively low in carbs and high in fiber. The fiber will help keep your blood sugar levels stable, which is beneficial if you tend to feel irritable when you’re hungry.
You can also enjoy avocados, olives and nuts (when eaten in moderation).
Vegetables are another great option for people following a keto diet. Many vegetables are low-carb and dense in nutrients like potassium and magnesium — both of which help regulate blood pressure and support cardiovascular health. Some examples include bell peppers, broccoli, cauliflower, cucumber, celery, eggplant and mushrooms.
Fat is an essential part of a healthy diet. The body needs fat in order to absorb fat-soluble vitamins, and it provides cushioning for the skin and vital organs.
On the other hand, consuming too much fat can lead to weight gain and health problems such as high cholesterol.
The key is to get the right amount of fats into your diet — not too much, not too little. Here are some of the best sources of healthy fat:
Avocados: Avocados are one of nature’s most nutrient-rich foods; they also happen to be one of the highest-calorie fruits around. Half an avocado contains nearly 20 grams of plant-based fats (the same amount as three sticks of butter). These fats are mostly monounsaturated oleic acid, which has been shown to lower LDL cholesterol levels while raising HDL (good) cholesterol levels. Avocados also contain more than 20 vitamins and minerals, including potassium and vitamin E — both important antioxidants that protect against cardiovascular disease and various cancers.
Fish: Fish is another excellent source of healthy fats, particularly omega-3 fatty acids such as docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA)