Good Vs. Bad Fats

What Are Fats?

Fats are essential dietary nutrients for energy production, absorption of fat-soluble vitamins, production and regulation of hormones, synthesis of nerve tissues, and controlling inflammation. Fats provide numerous health benefits. Yet lately, the consumption of fats has been chiefly considered flawed due to the increasing cases of cardiovascular diseases, obesity, etc.

However, not all fats are bad. Fats can be good or bad based on their characteristics and effects on the body. Instead of going for a fat-free or low-fat diet and gaining the maximum advantages of fats, it is better to gather the proper knowledge about their types, sources, and effects, so here are the details.

What Are Good Fats?

Unsaturated fats are liquid at room temperature; they are considered good fats. They are called so because they suit cardiac functions, lipid profiles, and general health.

Their functions are as follows:

• They decrease the chances of heart disease and stroke.

• They elevate HDL cholesterol levels and reduce LDL (low-density lipoprotein) levels.

• They lower blood pressure.

• They protect against abnormal heart rhythms.

• They help control inflammation in the body.

• They reduce triglycerides, especially those related to cardiac issues.

• They decrease the risk of atherosclerosis.

• They give the feeling of fullness and satisfaction, reduce cravings, and promote weight loss.

They are divided into two types:

1. Monounsaturated Fats: They are majorly present in olive, canola, peanut, sunflower, and safflower oils, olives, nuts, and peanut butter. It is also found in animal fats like chicken, pork, and beef.

2. Polyunsaturated Fats: They are found in sunflower, corn, soybean, and cottonseed oils. They are also in nuts and seeds like flaxseed, sesame, sunflower, pumpkin, soymilk, and tofu. Omega-3 fats also fall into this category. Fatty fish such as salmon, tuna, herring, etc., and fish oil are good sources of omega-3 fats.

3. Omega-3 Fats - Omega-3 fats are polyunsaturated fats that are advantageous for cardiac health. The two most popular forms of omega-3 fats are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

The various benefits of omega-3 fats are as follows:

• They decrease the chances of heart disease, stroke, and cancer.

• They lower the manifestations of psychiatric disorders like depression, bipolar disease, and ADHD.

• They protect against dementia and loss of memory.

• They reduce the severity of symptoms of arthritis, joint pain, and skin inflammation.

• They prevent generalized weakness, boost memory, and support a good mood.

• They help maintain a healthy pregnancy.

Apart from fatty fish and fish oil, other sources of omega-3 fats are algae, flaxseeds, chia seeds, walnuts, beans, kale, spinach, etc. In addition, it has been advised by the American Heart Association for heart disease patients to take approximately one gram of EPA and DHA daily. Therefore, for healthy individuals, the recommended intake is a minimum of two 100 g servings of fish every week.

What Are Bad Fats?

Trans fats are considered not just bad fats but the worst dietary fats available. They are obtained as a by product during the hydrogenation process. The hydrogenation process prevents the foul smell of healthy fats by converting them into a solid state. Trans fats are not beneficial to health at all. They increase the LDL levels in the blood and decrease healthy cholesterol levels.

They promote inflammation, which increases the chances of cardiovascular diseases, stroke, diabetes, and other chronic conditions. They cause insulin resistance, which may further lead to type-2 diabetes, and are harmful even in trace amounts. That is why the Food and Drug Administration (FDA) of the United States has prohibited using artificial trans fats in food products. The WHO has also asked other nations worldwide to remove trans fats from all commercial products by 2023.

Trans fats are found in the following items:

• Baked food products such as cakes, pastries, muffins, etc.

• Packaged food products like chips, microwave popcorn, etc.

• Vegetable shortening and stick margarine.

• Fried food items include french fries, chicken nuggets, fried chicken, etc.

• Any food product has hydrogenated or partially hydrogenated vegetable oil as an ingredient. Such products may even have labels mentioning ‘trans-fat-free.’

What Are Saturated Fats?

Those fats that remain solid at room temperature are called saturated fats. They are called so because their carbon chain has many hydrogen atoms, so they are saturated with hydrogen. They are not entirely detrimental to health and can be consumed in an average quantity. However, when taken in abundance in the diet, they increase LDL levels and promote heart blockages, artery blockages, and blockages in other body parts. That is why nutritionists have recommended restricting the intake of saturated fats to a maximum of ten calories per day. The rich sources of saturated fats are listed below:

• Red meat.

• Whole-fat milk.

• Whole-fat dairy items like cream and cheese.

• Coconut and palm oil.

• Chicken skin.

• Butter.

• Ice-cream.

• Lard.

• Commercially-made baked food items.

• Fried food products, etc.

What Is a Heart Healthy Diet?

• Even though people may be aware that consuming particular foods can raise the possibility of heart disease, it can be difficult to change their eating habits.

• Increase the intake of nutrient-dense, low-calorie foods like fruits and vegetables.

• Consume fewer high-calorie, high-sodium items like processed, quick, or refined foods.

• Vegetables and fruits are great sources of vitamins and minerals. Vegetables and fruits are also lower in calories and rich in nutritional fiber.

• Good fiber and other nutrients that support heart health and blood pressure regulation can be found in whole grains.

• One of the most important ways to decrease blood cholesterol and lower the chance of coronary heart disease is to reduce the intake of saturated and trans fats.

• Consuming excessive amounts of salt can cause hypertension, which raises the risk of heart disease. A diet high in potassium and low in salt is crucial for heart health.

What Are the Tips to Consider for Fat Intake?

The consumption of fats needs a lot of consideration regarding their types, quantities, and sources. About one gram of fat contains nine calories. These are double calories in carbohydrates and proteins, so fats should be included in the diet carefully.

There are specific tips that can be taken for a healthy fat intake. They are as follows:

• Incorporating more unsaturated fats, especially omega-3 fatty acids, into the daily diet, replacing meat with fish like salmon, and having it at least twice a week. Vegetable proteins can also be added.

• Moderate the intake of saturated fats altogether avoid trans fats and, in addition, properly eliminate fat and skin from poultry meat.

• Restricting the consumption of packaged and processed foods, for example, munching on fresh fruits, raw vegetables, nuts, etc., as snacks.

• Avocados, nuts, and beans can also be added to sandwiches and salads.

• Promoting the use of oil in place of butter. For example, olive oil can be used in cooking, salad dressing, spreading on bread, and baking.

• Avoiding fried foods and fast food.

Conclusion:

Not reaching extremes is the most important thing to remember for fat consumption. Making intelligent and mindful choices of food products is better than going completely fat-free. When choosing what to eat, the high-calorie content of fats should also be considered.