We often hear people saying that we must eat less amounts of fats as they can lead to weight gain and may cause health issues. But this is a very common misconception and not something which is entirely true. Fats are of various types-while some are healthy, others may be unhealthy.
It is important to know which fats fall into these categories so that you can make an informed decision about which to consume and which to avoid. The following is some more information about fats which will give you a deeper understanding of this subject.
Saturated fats are the fats that are derived from animal products like dairy, eggs and meat etc. In some cases, they also come from plant sources like palm and coconut oils. These fats are usually solid on room temperature and raise total and LDL cholesterol and are something which can be unhealthy for us. Thus it is best to avoid saturated fats or limit them as much as possible.
Trans fats or hydrogenated fats are unsaturated fats but they can still raise the bad cholesterol levels in our body. Infact, these types of fats can also lower down the good cholesterol which was already present in the blood. These fats are mostly use to extend the shelf life of many kinds of products including processed foods like cookies, fries, donuts and cakes etc.
There are two types of unsaturated fats and they include monounsaturated fats and polyunsaturated fats and these are derived from plants and vegetables. Where on one hand monounsaturated fats are liquid at room temperature and are found in olive oils, olives, canola oil, peanut oils, nuts and avocados. They can lower the bad cholesterol and raise the good cholesterol. Polyunsaturated fats are also liquid at room temperatures and are found in corn, sesame, safflower, soybean oils and cottonseed. They too can help to reduce the bad cholesterol and boost the good cholesterol content in the body.
Omega 3 Fatty Acids
Another type of fat that you must know about is omega 3 fatty acids. These are highly critical for our health because they cannot be produced by our bodies. They are found packed in many sources like olive oil, flax seeds, soy, walnuts and cold water fish. Consuming these kinds of fats on a regular basis can help to reduce the risk of coronary heart diseases and improve the immune system as well.
Now that you know the various categories of fats and their effect on our health, you must always read labels on food items carefully and make your decision of consuming fats wisely. As a thumb rule, you must remember that liquid fats are always better to be consumed than solid fats. But one thing is for sure-humans need fats in their bodies but excess of anything can be harmful for our health and hence a balance must be maintained.