One of the most controversial macro nutrient, Fat, has been the topic of discussion and wide research around the world over the last few decades.
There are some fats that have a bad rap while the others are termed as good or healthy fats. Healthy fats are types of fat that does not increase your chances of heart disease/ death.
When we talk about healthy fats, its mostly the unsaturated fats. These fats are essential and can’t be produced by the body, so they have to be taken in trough the diet.
Types of Healthy fats:
- Monounsaturated fats – Monounsaturated fats (e.g. from nuts, seeds, olives, and avocados) appear to lower LDL cholesterol (aka the “bad” cholesterol). They may also increase HDL cholesterol (aka the “good” cholesterol).
- Polyunsaturated fats – You can find polyunsaturated fats in nuts, seeds, vegetable oils such as corn and safflower oil, and fatty fish. This category encompasses omega-3 and omega-6 fatty acids, which are known as essential fatty acids because our bodies don’t make them—we have to get them from food. Polyunsaturated fats can help lower your total cholesterol level
Avoid industrially processed, artificially created, and factory farmed foods, which contain unhealthy fats.
Opt for health un saturated fats. Not only do they keep you full, they are great to prevent unwanted sugar cravings.
And always remember, Never over cook your food. It converts fat into Trans-fat and that’s the unhealthiest fat which can cause several heart diseases.
To round it all up, here is a list of good and bad fats –
Eat – nuts, seeds, avocados, coconuts, olives, are the best. Eggs and fish are alright.
Avoid – Refined oil, dairy, meat, hydrogenated (trans-fat) oils, and anything roasted or otherwise cooked at high heat should be avoided.