Fat plays an essential role in helping us increase energy and participate in crucial processes such as vitamin absorption and quality.

Fat is divided into three types: trans fat, unsaturated fat, and saturated fat.

Saturated fat and unsaturated fat are nutritional components that help our body. These types of fats, if we know how to load them in an adequate amount, will bring health benefits. So do you know which foods have these fats?

 

1. What is Unsaturated Fat?

Unsaturated fats are liquids at room temperature with two main types, polyunsaturated fats, and monounsaturated fats.

 1.1. Monounsaturated Fats:

Studies show that plant-based monounsaturated fats can reduce your risk of cardiovascular disease. Monounsaturated fats do not solidify at room temperature and are found in many vegetables, legumes, vegetable oils, and nuts. Nutritionists always recommend this type of fat because it can reduce bad cholesterol and not affect good cholesterol.

1.2. Polyunsaturated Fats:

Our bodies need polyunsaturated fats to function, move muscles, and aid blood clotting. This fat is divided into omega-3 and omega-6 fatty acids, where omega-3 fatty acids are beneficial for heart health.

Foods high in omega-3 fatty acids are:

• Oysters

• Chia seeds

• Soybean

• Walnuts

• Hemp seeds

• Sunflower seeds

• Flaxseed and linseed oil

• Fatty fish such as sardines, tuna, salmon, mackerel, and herring

Omega-6 fatty acids can be found in canola oil, rosehip oil, soybean oil, sunflower oil, walnut oil, corn oil, etc.

It would be best if you only consumed omega-6 fats in moderation. If you consume too much of this fat will lead to inflammation in the body and increase the risk of specific health problems such as obesity.

1.3.Unsaturated fat good or bad for your health?

Unsaturated fats participate in the structure and function of specific organs, bringing a significant role to the body, such as lowering blood sugar by improving insulin resistance, reducing toxins from acids. Free fat in the body helps cells usually function and strengthens immunity.

It plays a vital role in the transformation and storage of energy, supports the building of nerve tissue and hormones. Not only that, but unsaturated fats also help the body respond to inflammation, control arthritis, and help the body absorb some essential vitamins such as A, D, and K from other foods and provide necessary nutrients such as the antioxidant vitamin E.

Unsaturated fats, including mono and poly fats, are a group of good fats that bring many essential benefits to the body. Therefore, it is necessary to pay attention to eating a moderate amount of fat to avoid weight gain, difficulty to losing.

 

2. What is Saturated Fat????

Saturated fats are saturated fatty acids with no double bonds and are usually solids at room temperature.

Food groups high in saturated fat include beef, lamb, pork, chicken, dairy products like ice cream, whole milk, butter, cheese, oils like coconut, and palm oil.

When appropriately used in moderate doses, saturated fat will help you absorb nutrients, boost metabolism, and help to reduce curb cravings. This fat is also quite heat resistant, so it produces less harmful toxins to your health during cooking.

2.1.Saturated fat is good or bad:

Saturated fats are classified as bad fats, similar to trans fats. Medical experts worldwide agree that a diet high in saturated fat will increase the bad cholesterol in the blood, also known as low-density lipoprotein (LDL).

Therefore, saturated fat is not only not beneficial to human health, but when combined with refined starchy foods, it will increase the risk of:

• Heart-related diseases;

• Blockage of blood vessels;

• Type 2 diabetes;

• Fatty blood or viscera.

2.2. Identify Saturated Fat:

We can identify saturated fats through the following distinguishing features:

• Fat from animal fats;

• Solidify at room temperature;

• Found in meat, eggs, milk, and dairy products;

• Small amounts are found in some plants such as palm, coconut, cocoa, and oil crops.

 

3. Recommended Fat Levels:

Everyone's body needs both saturated and unsaturated fats. However, experts recommend consuming saturated fat in moderation with less than 6% of daily calories (about 120 calories in a 2,000-calorie-a-day diet).

The total amount of fat you absorb for the body in a day should only be in the range of 20-35%, equivalent to 44-77g of fat in a 2,000 calories diet.


4. How to Choose Healthy Fats:

Fat can help you increase satiety, maintain weight, improve blood lipids. However, not all fats are healthy and good for you.

Here is a table of unhealthy fats and healthy fats for you to choose healthy foods:

           Unhealthy fat sources

Healthy fat sources

Tallow

Eggs

Margarine

Avocado

fried food

Olives

Processed meat

Coconuts but not sweet type

Refined vegetable oil

Olives, avocado, and coconut oils

Ice-cream, foods that high in sugar and fats

Chia seeds, hemp seeds

High-fat and high-calorie drinks

Beans, seeds

high-fat packaged foods like french fries

Plain or low-fat yogurt

 

When buying food in supermarkets and preparing food, you should see and understand the nutritional components of foods before purchasing and using them. You should buy unprocessed foods, especially buy foods that are not processed. Unprocessed foods are rich in fiber, protein, and healthy fats for good health.

Conclusion

Healthy fats will bring many benefits to our body if we know and use them correctly and in the right amount. Should STAY AWAY from trans fats because they are a source of leading to diseases like heart disease, diabetes, obesity, etc.