Fat is one of the macronutrients required to support metabolic processes in the body. However, fat is also loaded with calories, so we should carefully watch its intake. Besides, there are different types of fats and not all of them are safe for health. Trans fats are the type that you should avoid eating because it increases the risk of cardiovascular disease.
Types of fats
Fats are divided into 3 types, namely saturated fats, monounsaturated fats, and polyunsaturated fats. Foods usually contain a mixture of all three. A food is considered healthy when it contains a lower portion of the first type and higher portions of the second and third types of fat. Fats support various processes in the body, one of which is giving protection to the nervous system.
It can also provide energy when no other sources are available, such as carbs and protein. All of us have fat deposits in the body. The key to a successful weight loss program is to use the fat deposits for energy. The body will be deprived of carbs and protein if you don’t eat enough of these two nutrients. As a result, it will have no choice but to burn the fat deposits, which could lead to a weight loss.
Benefits of monounsaturated fats
Compared to the other types of fats, monounsaturated fats are the type that nutritionists recommend for consumption. That’s because these fats are healthy. They are way better than saturated fats, let alone trans fats. Eating foods rich in this compound will reduce your risk of heart disease.
These fats contribute to heart health by lowering bad cholesterol or LDL, which is responsible for heart disease. They may also help prevent cardiovascular disease by maintaining the health of your blood vessels. Additionally, research suggests that they may interfere with the way insulin works, protecting you from diabetes.
Foods with monounsaturated fats
There are quite a lot of foods with high amounts of monounsaturated fats. The first one is olive oil. Olive oil is touted as one of the healthiest cooking oils thanks to the large proportion of monounsaturated fats. They account for over 70% of the total fat content. In other words, this oil supports heart health like no other oil does.
Almonds are another great source of healthy fats. Eating almonds regularly will protect you against heart disease. However, almonds are still high calories. For this reason, you need to watch the portion size. There is no need to overdo them just because they’re healthy. 3 or 5 almonds daily are more than enough. And don’t forget to remove the outer shell as this part is a bit hard to digest.
You can also eat avocados as they have a mixture of good fats, which are monounsaturated and polyunsaturated fats. Polyunsaturated fats are especially important for building cell membranes. Putting these fruits on the menu will not only keep your heart in good shape, but they may also prevent cancer and boost brain power. Besides, people use them for weight loss because they have a satiating effect. It mainly has to do with the high fat content. Just make sure to eat them moderately or else, they will cause a weight gain, instead.