For years, fat has been blamed for poor health. However, the truth is that you body needs fat. So, why do we hate fat so much? The key is actually in knowing which fat helps you and which ones harm.So, here we have a guide for you that will help you understand the fats your body needs:What Are Fats?They are also called lipids. They are made of fatty acids and glycerol. They help your body make hormones, absorb nutrients, and keep cells healthy. The three main types of fats are:Saturated Fats: They are solid at room temperature and are found in things like butter or red meat.Unsaturated Fats: They are liquid at room temperature, mainly found in oils, nuts, and fish. They are also categorized as monounsaturated and polyunsaturated.Trans Fats: They are artificial fats which are found in processed foods. These are the most harmful fats and must be avoided.Monounsaturated Fats (MUFAs)They are heart healthy fats that can actually help you lower bad cholesterol. They are mainly found in olive oil, avocados, almonds, cashews, and peanuts. It helps lower the risk of heart disease, helps with a better blood sugar control, and reduces inflammation.Polyunsaturated Fats (PUFAs)These include the omega-3 and omega-6 fatty acids, which are essential for your body, but your body cannot make it on its own. These can be found in various sources. For omega-3 fatty acids, consume fatty fish like salmon or sardines, or you can have flaxseeds, chia seeds, and walnuts.Omega-6 fatty acids are found in vegetable oils like sunflower or safflower, and in soyabeans, seeds, and poultry.They can support brain function, fight inflammation, and keep your heart and skin healthy.Which Fats Are Not That Great For You?Trans FatsThese are artificial fats made to extend shelf life. They’re the worst type for your health.Found in:Packaged snacksFried fast foodSome margarines and baked goodsRisks:Raise bad cholesterol (LDL)Lower good cholesterol (HDL)Increased risk of heart disease and type 2 diabetesSaturated FatsThese aren't as bad as once thought, but too much may still be risky for some people.Found in:Butter, cheese, gheeRed meatCoconut oil, palm oilTips:Replace with healthy fats when possibleTry not to go overboard—moderation mattersDairy-based saturated fats may be less harmful than processed meatsWhy Fats MatterBrain Health – DHA (a type of omega-3) is key for memory and brain function.Inflammation – Omega-3s calm it down; too much omega-6 or trans fat can make it worse.Diabetes Risk – Healthy fats can improve insulin sensitivity and protect your heart.How Different Diets Handle FatsMediterranean Diet – Full of olive oil, fish, and nuts. A great example of healthy fat use.Keto Diet – High in fat, but quality matters. Choose good fats, skip processed meats.Vegan/Vegetarian Diets – Include plant-based fats like nuts, seeds, and avocados. Algae-based omega-3 supplements can help too.What is important to understand is that fat is not your enemy. It is rather an essential part of your healthy diet. The importance is that you focus on the right kind of fat.
Email
Google
Facebook Email Google Facebook