What are good fats? Before coming on to good fats we need to know what fats are actually? Fat is a nutrient, and your body requires it for energy, vitamin absorption, and heart and brain health protection, much like protein and carbohydrates. Is it true that our bodies require fats? It certainly does. Dietary fats are necessary for providing energy to your body and supporting cell growth. They also aid in the protection of your organs and the preservation of your body’s heat. Fats aid in the absorption of certain nutrients and the production of key hormones. Fun Fact when it comes to fats they have a bad reputation. some of this is justified because certain types of fat — and the fat-like substance cholesterol — may play a role in:

• cardiovascular disease
• diabetes
• cancer
• obesity

However, not all fats are the same. Some fats are healthier than others and may even aid in the promotion of good health. Knowing the difference might help you decide which fats you should avoid and which you should consume in moderation. Dietary fat research is still evolving, but some findings are established. Fatty acids, often known as dietary fat, can be present in both plant and animal sources. Certain fats have been linked to heart disease, while others have been discovered to have major health benefits. Fat is just as important to your diet as protein and carbohydrates for providing energy to your body. For example, some vitamins require fat to dissolve into your bloodstream and provide nutrients.

How many types of fats are there? There are 4 types of fats. The chemical structures and physical attributes of the four categories differ. At room temperature, saturated and trans fats are more solid (like a stick of butter), but monounsaturated and polyunsaturated fats are more liquid (like liquid vegetable oil).

Fats can also have a variety of consequences on your body’s cholesterol levels. Bad fats, saturated fats, and trans fats boost blood levels of bad cholesterol (LDL). When ingested as part of a healthy dietary pattern, monounsaturated and polyunsaturated fats can help lower harmful cholesterol levels.

1. Saturated fats:-

Saturated fats are found in many foods. At ambient temperature, they’re solid — think cold bacon grease — but what exactly is saturated fat? Red meat, whole milk, and other whole-milk dairy foods, cheese, coconut oil, and many commercially produced baked goods and other foods are all good sources of saturated fat. Is saturated fat harmful to your health? Saturated fats in the diet can raise total cholesterol and shift the balance toward more hazardous LDL cholesterol, causing blockages in arteries in the heart and other parts of the body. As a result, most nutritionists advise limiting saturated fat to less than 10% of daily calories.

2. Transfats:-

The worst type of dietary fat is the kind known as transfat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Trans fats have no known health benefits and that there is no safe level of consumption.

3. Monounsaturated fats:-

This beneficial fat can be found in several foods and oils.

Monounsaturated fat-rich diets have regularly been found to improve blood cholesterol levels and reduce the risk of cardiovascular disease in studies. These foods include:

  1. nuts (almonds, cashews, peanuts, pecans)
  2. vegetable oils (olive oil, peanut oil)
  3. peanut butter and almond butter
  4. avocado

4. Polyunsaturated fats:-

Polyunsaturated fats are referred to as “essential fats” since they cannot be produced by the body and must be obtained through food. This fat is primarily derived from plant-based meals and oils. According to the American Heart Association, polyunsaturated fat, like monounsaturated fat, can reduce your risk of heart disease by lowering blood cholesterol levels. Omega-3 fatty acids, a kind of this fat, have been demonstrated to be particularly good for your heart. Omega-3 fatty acids not only appear to minimize the risk of coronary artery disease, but they also appear to help control blood pressure and prevent irregular heartbeats. The following types of foods contain omega-3 fatty acids:

• salmon
• herring
• sardines
• trout
• walnuts
• flaxseed
• chia seeds
• canola oil

To sum up. Fats are more on a spectrum of good to bad than previously assumed, according to new research. While trans fats are bad for your health, saturated fats haven’t been connected to an elevated risk of heart disease. They are, however, unlikely to be as healthful as monounsaturated and polyunsaturated fats. Healthier fats are an important part of your diet, but it’s still crucial to moderate your consumption of them because all fats are high in calories.

As a result, it’s a good idea to incorporate foods that contain monounsaturated and polyunsaturated fats. It’s a strategy that will help your heart and improve your quality of life.