Fat is essential for a healthy diet. It is required by your body to maintain soft skin and helps in stimulating proper eyesight and brain development in infants. There is a common belief that low-fat plays a vital role in reducing body weight, handling cholesterol and avoiding any kind of health problems. The appropriate kind of fat is suitable for the heart too. The matter that counts depend on the type of fat consumed.
There are two types of fats, namely, good fat and bad fat. Good fat maintains your cholesterol level and is healthy whereas the bad fat increases cholesterol and creates health issues. Good fats like the omega-3 fats are a good source of health. On the contrary, bad fats like Trans fats are harmful for your health.
Good Fats in the form of Unsaturated Fats
Good fats include unsaturated fats. Monounsaturated and polyunsaturated fats promote decrease of your blood cholesterol levels and the risk of facing various heart diseases is reduced. Food like avocados, olives, cashews, almonds, peanuts, pecans and natural peanut butter are categorized as monounsaturated fats. The monounsaturated fats are mainly liquid at room temperature but harden when refrigerated. Walnuts, sesame, flaxseeds, pumpkin seeds, salmon, tuna, sardines, mackerel, non-GMO sources of tofu and soymilk are categorized as polyunsaturated fats. These are also included in vegetable oils.
Omega-3 Fatty Acids-Great Source of Good Fat
According to Lichtenstein, the best source of omega-3 is received from foods and not supplements. The major functions of the omega-3 fatty acids as a good fat include:
- Decreased occurrence of Depression, ADHD, bipolar disorder
- Prevents memory loss
- Lowers the risk of cancer and heart diseases
- Provides relief to health conditions such as arthritis, joint ache and inflammatory skin
- Helps you to handle stress
- Helps you to create a balanced mood
- Helps to maintain a whetted memory
Sources of good fats achieved from omega-3 fatty acids are oysters, sardines, salmon, kale, spinach, fish oil, Brussel sprouts, seaweed, parsley and tuna.
How will you get Good Fats in you Daily Diet?
As good fats lead to a healthy diet, you should take care to include the sources of good fat in your diet to the maximum in order to avoid health hazards like heart diseases and joint pains.
- Use olive oil: Using cold pressed extra virgin olive oil in salads, vegetables and other forms of cooking is considered good as it provides good fats essential for your body.
- Prepare and dress you salad: Use your own techniques of salad dressing with extra virgin olive oil, sesame oil or flaxseed oil which is more effective than the normal commercial dressings available in the market.
- Consume more avocados, nuts and olives: Nuts, avocados and olives are good sources of good fats and should be included more in your daily diets.
Avoiding Bad Fats in your Diet
Bad fats or Trans fats are gained from foods like baked cookies, crackers, pie crusts, chips, candy, breaded fish, French fries, fried chicken, chocolate milk, pancake and partially hydrogenated oil. The trans fats increases LDL or bad cholesterol and lower the level of good cholesterol. Thus, diseases like stroke and diabetes occur due to bad fat accumulation in your body. Any form of trans fat proves to be unhealthy.
Thus, it is preferable to choose a diet including whole grains, vegetables, fruits and beans. Reduce the amount of different kinds of sauces used in cooking and include lemon juice, mustards and vinegars instead.