Like protein and carbs, fat is a type of food that your body requires for energy, vitamin absorption, and heart and brain health protection. Eating fat has long been associated with increased cholesterol, a wider waist circumference, and a host of other health issues. We now understand, however, that fat is not all the same.
The undesirable things that all fats have been held accountable for—weight gain, clogged arteries, an elevated risk of certain diseases, and so on—are caused by “bad” fats, such as saturated fats and manufactured trans fats. However, “healthy” fats like omega-3 fatty acids and unsaturated fats have the opposite effect.
Healthy fats are very important for mood management, brain clarity, tiredness prevention, and even weight control.
You may increase your energy levels, improve your thoughts and feelings, and even lose weight by learning the difference between good and poor fats and how to incorporate more healthy fats into your diet.
Dietary cholesterol and fat
One of the main factors influencing your cholesterol levels is dietary fat. Your body needs cholesterol, a fatty, wax-like material, to function correctly. Cholesterol by itself is not harmful. However, excessive amounts of it might be harmful to your health. There are healthy fats and bad kinds of dietary fat.
The “healthy fat” type of cholesterol in your blood is called HDL cholesterol.
The “bad” type of cholesterol, particularly in larger quantities, is LDL cholesterol.
Maintaining high HDL and low LDL levels may help prevent heart disease and stroke.
On the other hand, low HDL cholesterol may indicate a higher risk of cardiovascular disease, while high LDL cholesterol can clog arteries.
The type of fats you eat can have a greater nutritional impact on your cholesterol levels than the quantity of cholesterol you ingest. Therefore, it is crucial to concentrate on substituting healthy fats for unhealthy ones in addition to monitoring cholesterol levels.
Comparing good and unhealthy fats
Since fat is a necessary component of a balanced diet, eating more “good” fats and consuming fewer “bad” fats is more important than following a low-fat diet.
“Good” or healthy fats
Because they are beneficial to your heart, cholesterol, and general health, monounsaturated and polyunsaturated fats are referred to as the “good fats.” These fats have the potential to:
Reduce the chance of stroke and heart disease
Increase healthy HDL cholesterol and decrease bad LDL cholesterol.
Because excessive cholesterol can alter the heart’s cells, avoid irregular heartbeats.
Reduce heart disease-related triglycerides and combat inflammation.
Reduce blood pressure indirectly by avoiding plaque accumulation in the blood arteries.
Avoid atherosclerosis, which is the hardening and constriction of the arteries.
Increasing your intake of these good fats may also help you feel fuller after eating, which will decrease hunger and aid in weight loss.
Good sources of monounsaturated fat include:
Sesame, peanut, canola, and olive oils.
“Bad” or unhealthy fats
Trans fat. Meat and dairy products contain trace levels of naturally occurring trans fats, however, manufactured trans fats are thought to be harmful. This is the worst kind of fat because it reduces good HDL cholesterol while simultaneously increasing harmful LDL cholesterol. Additionally, inflammation caused by artificial trans fats has been connected to heart disease, stroke, and other chronic illnesses. It also plays a role in insulin resistance, a precursor to Type 2 diabetes.
The Food and Drug Administration (FDA) in the United States has essentially banned the use of artificial trans fats in commercially produced foods, and the World Health Organization (WHO) has urged governments worldwide to do the same.
Products manufactured before the FDA ban, however, might still be on the market. It is nevertheless crucial to carefully examine food labels because goods may be labeled as having “zero trans fats” even when they contain up to 0.5 grams of trans fat per serving. Keep an eye out for components that are described as “partially hydrogenated oils.” These unidentified sources of synthetic trans fats can mount up rapidly.
Try to cut out artificial trans fats from your diet if your nation still permits their use. Keep in mind that no quantity is safe.
The main sources of trans fat are:
Commercially produced pizza dough, cakes, muffins, cookies, and doughnuts.
Packaged snacks (chips, popcorn in the microwave, and crackers).
Use veggie shortening and stick margarine.
Fried foods include breaded fish, chicken nuggets, fried chicken, and French fries.
Anything that contains vegetable oil that has been partially or completely hydrogenated, especially if it says it is “trans-fat-free.”
Saturated fat. Although saturated fat is not as dangerous as trans fat, it is still advised to consume it in moderation because too much of it can affect heart-healthy fats and boost poor LDL cholesterol. Additionally, saturated fats can raise the quantity and size of triglycerides in your blood, which can be detrimental to your arteries. Although eliminating saturated fat from your diet is not necessary, most nutritionists advise keeping it to no more than 10% of your daily caloric intake. For most adults, this is roughly 10 to 15 grams daily or one to two teaspoons.
Is saturated fat still seen as harmful?
A diet high in saturated fats elevates blood cholesterol and increases the risk of heart disease and stroke, according to decades of medical professionals, nutritionists, and health authorities. Recent research, however, has raised questions about those assertions by finding that certain individuals who consume large amounts of saturated fat do not have a higher risk of cardiovascular disease than those who consume less.
Does that imply that eating as much saturated fat as you like is acceptable?
Applying these findings to everyone can be tricky because, as with any study, variables including age, weight, environment, drugs, and genetics also play a role.
These studies emphasize the importance of substituting the appropriate foods for saturated fats while reducing their intake. For instance, substituting vegetable oils for animal fats, such as olive oil for butter, can help lower cholesterol and lower your risk of illness. But substituting refined carbs for animal fats—for example, by eating a bagel or pastry instead of bacon for breakfast—will not have the same advantages. This is because eating sugary or refined carbs can have a comparable detrimental impact on your weight, heart disease risk, and cholesterol levels.
Reducing saturated fat consumption can still benefit your health, but only if you make sure to substitute healthy fat for refined carbohydrates.
Good fats: The influence of omega-3 fatty acids
One kind of polyunsaturated fat that is particularly good for your health is omega-3 fatty acids. Omega-3s come in various forms: While ALA is derived from plants and is a less powerful form of omega-3, the body does convert it to EPA and DHA at modest rates. EPA and DHA are found in fish and algae and offer the greatest health advantages.
A diet high in omega-3 fatty acids has been linked to Prevent and lessen bipolar illness, ADHD, and depression symptoms. Prevent dementia and memory loss. Lower your chance of developing cancer, heart disease, and stroke. Reduce inflammatory skin disorders, joint pain, and arthritis. Encourage a healthy pregnancy.
How to handle fish mercury
Notwithstanding its health advantages, almost all seafood has traces of contaminants, such as the hazardous element mercury. Keep in mind that eating shark, swordfish, tilefish, and king mackerel increases the concentration of contaminants in larger fish.
Twelve ounces (three 4-ounce or 114-gram portions) of cooked seafood per week is safe for the majority of adults to consume. Choose fish lower in mercury, including shrimp, canned light tuna, salmon, or pollock, for pregnant women, nursing mothers, and children under the age of twelve. By including different kinds of fish in your diet, you can further safeguard yourself.
What about tropical oils like palm and coconut oil?
Although dietary standards discourage tropical oils like palm and coconut oil because they are too heavy in saturated fat, the food industry likes to promote their health benefits. Who is correct, then?
The impact of tropical oils on blood cholesterol levels can be complicated. While their effects on various heart disease markers are still unclear, they can, for instance, boost both “good” HDL cholesterol and “bad” LDL cholesterol.
Advice on how to increase your intake of good fats
Aim for a diet high in a range of fruits, vegetables, nuts, and beans, with two or more servings of fatty fish per week, moderate dairy consumption, little red meat, and only infrequently processed or fried foods, rather than compulsively tracking fat grams.
This could entail using olive oil instead of butter, substituting some of your red meat with other protein sources like fish, chicken, or beans, or switching from fried to grilled chicken. You may make sure you are receiving enough healthy fats and fewer unhealthy ones by adhering to a Mediterranean diet. Reduce your consumption of saturated fats by eating less red meat and more beans, nuts, poultry, and fish, and by consuming lower-fat dairy products instead of whole milk. However, avoid the mistake of substituting refined carbs and sugary meals for saturated fat.
Consume omega-3 fats daily. As well as plant sources like walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil, incorporate a range of fish sources.
Use olive oil to cook. For stovetop cooking, use olive oil instead of lard, butter, or stick margarine. Try using canola oil for baking.
Consume more avocados. Try them in salads, sandwiches, or guacamole. They are a satisfying supper and are rich in heart- and brain-healthy fats.
