Understanding healthful vs. unhealthful fats
Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are healthful fats that might:
The two most well-known PUFAs are omega-3 and omega-6 fatty acids. These are essential fats that people must get from the food they eat because the body is unable to make them. Studies have linked omega-3 fats to many health benefits, especially the prevention of heart disease and stroke.
As a general rule of thumb, healthful fats — such as olive oil — are liquid at room temperature.
Saturated fats and trans fats, on the other hand, are considered unhealthful fats. Foods rich in these substances, such and butter and lard, are often solid at room temperature.
Older research reported that saturated fat had a negative impact on cholesterol levels and heart health, but newer studies suggest it is not as bad as once thought. However, most health organizations still recommend limiting saturated fat in the diet and replacing them with MUFAs and PUFAs.
The following foods contain trans fats:
Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish. People should also be sure to limit the amount of saturated fat in the diet and avoid even small intakes of trans fats.
- benefit the heart
- lower LDL cholesterol
- improve insulin levels
- improve blood glucose levels
The two most well-known PUFAs are omega-3 and omega-6 fatty acids. These are essential fats that people must get from the food they eat because the body is unable to make them. Studies have linked omega-3 fats to many health benefits, especially the prevention of heart disease and stroke.
As a general rule of thumb, healthful fats — such as olive oil — are liquid at room temperature.
Saturated fats and trans fats, on the other hand, are considered unhealthful fats. Foods rich in these substances, such and butter and lard, are often solid at room temperature.
Older research reported that saturated fat had a negative impact on cholesterol levels and heart health, but newer studies suggest it is not as bad as once thought. However, most health organizations still recommend limiting saturated fat in the diet and replacing them with MUFAs and PUFAs.
Trans fats
Always avoid trans fats. Artificial trans fats, listed on labels as partially hydrogenated oils, are extremely unhealthful. They trigger inflammation that may increase the risk of:- heart disease
- stroke
- diabetes
- many other health conditions.
The following foods contain trans fats:
- fried foods
- frozen foods, such as pizzas and pies
- baked goods
- margarine
Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. A balanced diet should include healthful monounsaturated and polyunsaturated fats.
Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish. People should also be sure to limit the amount of saturated fat in the diet and avoid even small intakes of trans fats.