Healthy Fats: Know the Right Fats to Choose For Your Body

Were you told to "avoid fats from your diet"? Well, have you heard about Healthy fats? They may sound a little strange, but they are essential for our bodies! In today's blog, we are going to learn all about fats and why they are important for our health. So, put on your learning caps, and let's dive into the world of healthy fats.

What Is Fat?

Fat is a type of nutrient that gives our bodies energy. Just like superheroes, fats have a special power—they help our bodies absorb vitamins and minerals. They are like the body's own energy reserve, stored to provide us with fuel when we need it. But not all fats are created equal! Some are good for us, while others are not-so-good. So, let's learn about the different types of fats.

Does Your Body Need Fats?

Absolutely! Our bodies need fats to function properly. They are like little helpers, making sure everything runs smoothly. Fats help our brains grow and develop, and they even protect our organs. They also help us feel full and satisfied after a meal. But remember, it's important to choose the right fats for our bodies.

What Are the Different Fat Types?

1. Saturated Fats: Saturated fats are often solid at room temperature and are commonly found in animal-based foods. While it's important to consume saturated fats in moderation, too much of them can raise cholesterol levels and increase the risk of heart disease. Some foods that contain saturated fats include:

Butter and ghee

Cheese

Fatty cuts of meat (such as beef, lamb, and pork)

Poultry skin

Whole milk and full-fat dairy products

Coconut oil and palm oil

2. Unsaturated Fats: Unsaturated fats are typically liquid at room temperature and are considered heart-healthy fats. They can be further divided into two categories: monounsaturated fats and polyunsaturated fats.

a. Monounsaturated Fats: They are known for their heart-healthy benefits and can help lower bad cholesterol levels when consumed in moderation. These fats are found in foods like:

Avocados

Nuts and seeds (such as almonds, walnuts, chia seeds, and flaxseeds)

Olive oil, canola oil, and sesame oil

b. Polyunsaturated Fats: Polyunsaturated fats can be further divided into two categories: omega-3 fatty acids and omega-6 fatty acids.

Omega-3 fatty acids are found in fatty fish (like salmon and sardines), flaxseeds, chia seeds, and walnuts. They have anti-inflammatory properties and are beneficial for brain health and heart health.

Omega-6 fatty acids, on the other hand, can be found in vegetable oils, seeds, and nuts. They are also important for our bodies, but it's crucial to maintain a balanced ratio of omega-3 to omega-6 fatty acids for optimal health.

3. Trans Fats: Trans fats are the unhealthy fats that we should try to avoid as much as possible. They are artificially created through a process called hydrogenation, which turns liquid oils into solid fats to increase shelf life and improve texture in processed foods. Trans fats can raise bad cholesterol levels, lower good cholesterol levels, and increase the risk of heart disease. It's important to read food labels and avoid products that contain trans fats. Some common sources of trans fats include:

Margarine and shortening

Packaged snacks (such as cookies, crackers, and chips)

Fried foods (such as French fries and fried chicken)

Commercially baked goods (such as pastries and doughnuts)

What’s the ideal consumption of fat per day?

According to the Australian Dietary Guidelines, it is recommended that adults aim for no more than 10% of their daily energy intake from saturated fats. As for trans fats, the guidelines advise keeping their consumption as low as possible.