Fats to help you maintain a healthy lifestyle
In recent years, fats have been unfairly demonized, leading to many myths about them. However, not all fats are created equal. There are fats that can have beneficial effects on our health and help us maintain a healthy lifestyle. In this article, we'll take a closer look at the differences between saturated, unsaturated and trans fats, and which ones are worth including in your diet.
Saturated vs unsaturated fats
The basic division of fats is their division into saturated and unsaturated. Saturated fats are mainly found in animal products, such as meat and dairy products. Unsaturated fats, on the other hand, come primarily from plants and are considered a healthier option. It is unsaturated fats, especially polyunsaturated and monounsaturated, that should make up the majority of fats in our diet.
Health benefits of unsaturated fats
Unsaturated fats, especially those from fish, nuts, seeds and olive oil, are rich in omega-3 and omega-6 fatty acids. These fatty acids are essential for our health, as the human body cannot produce them on its own. They benefit heart health, help lower bad LDL cholesterol and are important for proper brain function.
Sources of healthy fats
The most important sources of healthy fats include olive oil, avocados, nuts (especially walnuts, almonds and hazelnuts), seeds (such as flaxseed, chia and sunflower seeds), and fatty fish (salmon, mackerel, sardines). By including these products in your diet, you will not only enrich it with valuable unsaturated fats, but also provide your body with essential vitamins and minerals.
Trans fats - avoid at all costs
Trans fats are artificially hydrogenated fats that are created through the hydrogenation process. They are particularly harmful to health because they increase levels of bad LDL cholesterol and lower levels of good HDL cholesterol. Long-term consumption of trans fats can lead to the development of heart disease, strokes and type 2 diabetes. Trans fats are primarily found in processed foods such as fast food, some types of margarine and prepared pastries.
How to avoid unhealthy fats?
To avoid unhealthy fats, especially trans fats, it's a good idea to read product labels and avoid those that contain 'partially hydrogenated oils.' Instead, choose products rich in unsaturated fats, such as olive oil and nuts. Cook at home instead of relying on processed foods, allowing you to have full control over what you eat. Also remember that even healthy fats are high in energy, so they should be consumed in moderation.
Summary
Fats are an essential component of a healthy diet, but the key is to choose the right ones. Unsaturated fats, found in olive oil, nuts, seeds and oily fish, provide the body with essential fatty acids and vitamins. On the other hand, avoid trans fats, which can have serious negative health effects. By keeping these principles in mind, you can enjoy a tasty and balanced diet that supports your health.
