A healthy eating regime requires the intake of certain fats. They nourish the brain, the heart, the nerves, the hormones, and all body cells, as well as the hairs, skin and nails. However, there are different types of fats and we should pay attention to what fats we consume.
• Saturated fats are known to raise the levels of cholesterol which can result in coronary heart disease. These fats are found in red meat and whole milk dairy products. You can substitute them with lean meats, skinless poultry and low-fat or nonfat dairy products, fish and nuts. Saturated fats are also found in coconut oil and palm oil.
• Trans fats also raise the cholesterol and put you at risk of coronary heart disease. They are found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, etc.
• Monounsaturated fats are mainly found in canola oil, peanut oil and olive oil; avocados; almonds, hazelnuts and pecans; pumpkin seeds and sesame seeds. The risk of cardiovascular disease is lower in people who follow Mediterranean diets with foods containing many monounsaturated fats.
• Polyunsaturated fats include Omega-3 and Omega-6 groups of fatty acids. Our body cannot produce them and needs to get them from the food. Omega-3 fatty acids are found in some cold water fish and fish oils. They are known to reduce cardiovascular disease, improve the mood and prevent dementia. Polyunsaturated fats are contained also in sunflower, corn, soybean, flaxseed oils and walnuts.
If we want to follow a healthy diet, we need to be careful about the fats we consume. Substitute “bad” fats with the “good” once and become healthier and more vibrant.