Healthy fats in the diet - what to choose?

For the proper functioning of the body, all macronutrients should be found in the diet: carbohydrates, proteins and fats. So why is so much hear about eliminating fat from diet? Fats are an essential ingredient for the proper functioning of the body. How do fats affect the body and why are they necessary in the diet? I will try to explain it later in the entry!

What are fats?

Fats are lipids that occur naturally in the body's tissues, but are also supplied with a diet. The main component of fats are fatty acids, which are divided into two main groups: saturated and unsaturated. Why are they so demonized in diets?

Why are fats necessary in the diet?

1. Fats are the second, right after carbohydrates, a source of energy. They provide 9 kcal per 1 gram, which makes them the most caloric macronutrient. High energy value means that fats are a particularly important source of energy in conditions of increased energy demand.
2. Fats make it easier to absorb vitamins (A, D, E, K). Without enough fat in the diet, the body does not absorb the necessary nutrients, which can lead to vitamin deficiencies.
3. Fats protect internal organs against injuries. Fat tissue surrounds and stabilizes organs such as heart, kidneys or liver, cushioning shocks and protecting against damage.
4. Fat tissue has a thermal insulation function, maintaining a constant body temperature. Thanks to this, the body is better protected against temperature changes.
5. Fats, especially phospholipids and cholesterol, are necessary for the construction and maintenance of cell membranes structure. They ensure cell flexibility, which thanks to this can function properly throughout the body.
6. Some fats are precursors of important hormones, such as estrogens, testosterone and cortisol. These hormones play a key role in the regulation of many physiological processes, including delivery, metabolism and reaction to stress.

Saturated and unsaturated fatty acids

The division of fats in the diet is based on their chemical structure, which allows the extrusion of saturated and unsaturated fatty acids. In addition, unsaturated fats are divided into monounsaturated and polyunsaturated, as well as trans fats that perform various functions. We find saturated fatty acids mainly in animal products such as butter, lard or red meat. These fats, although they are of natural origin, their excess in the diet can contribute to the increase in bad cholesterol (LDL), increasing the risk of cardiovascular disease. Unsaturated fatty acids are fats, which are mainly of plant origin, although we will also find them in fatty sea fish. They are divided into: Monounsaturated fatty acids, which are rich in oleic acid and occur, among others in olive oil, avocado, nuts and rapeseed oil. The human body can synthesize them, and their presence in the diet supports the health of the heart and blood vessels. Polyunsaturated fatty acids, including Omega-3 and Omega-6, are necessary for the body that does not produce them by itself. Plant oils, fatty sea fish, linen, soy and corn are their source. They play a key role in the prevention of cardiovascular diseases, support for the functioning of the immune system and brain health support. Trans fatty acids This is a specific category of unsaturated fats that arise in the process of curing vegetable oils and can contribute to the increase in bad cholesterol, increasing the risk of heart disease. Their source is not only processed products, but also in small amounts appear in animal fats. In a healthy diet, it is therefore crucial to reduce the consumption of saturated and trans fats, while increasing the share of unsaturated fats that support the functioning of the body and protect against many diseases.

What are healthy fats?

Definitely, if you speak of healthy fats, unsaturated fatty acids come to mind. Their presence in the diet brings many health benefits, such as brain support, protection against heart disease, inflammation prevention, or supporting the maintenance of normal body weight. But do only unsaturated fatty acids affect health? Not only! It is worth mentioning MCT oil, which, due to its structure, would be included in saturated fatty acids, which are shrouded in bad fame. But saturated fatty acids are divided into long -chain - those that increase the risk of cardiovascular disease, increase the level of "bad" cholesterol and adversely affect health and medium -chapter - MCT, which has a positive effect on the amount of "bad" cholesterol, support brain and fat metabolism. You can find healthy MCT oil in Keto Meal.

Sources of unsaturated fatty acids

Plant products are the source of unsaturated fatty acids, but large amounts are also found in fatty sea fish.

Fatty sea fish

Fish such as salmon, mackerel, sardines or herring are a rich source of omega-3 and omega-6 acids. To ensure the right amount of these fatty acids, eat sea fish 1-2 times a week.

Olive oil

This is one of the best sources of healthy monunsaturated fats, rich in oleic acid. Olive oil is valued not only for its heart -supporting properties, but also for the presence of antioxidants that protect against free radicals.

Pestles and seeds

Sunflower seeds, linseed, chia or pumpkin seeds are excellent sources of polyunsaturated fatty acids. They can be an addition to bread, salads or form a component of healthy snacks.

Avocado

This is a unique source of monounsaturated fatty acids that support heart health. Avocado is also rich in vitamins and minerals, such as: potassium, copper, phosphorus, iron and vitamin E.

Nuts

They are rich in monounsaturated fatty acids and provide fat -soluble vitamins. It is especially worth paying attention to almonds, Brazil nuts, and even peanuts, which are the main ingredient of our butter and nut creams! However, remember about a reasonable inclusion of fats containing products in the diet due to their high caloric content. The right choice of sources of unsaturated fatty acids and their balanced amount in the diet contributes to maintaining good health and normal body weight. Of course, fats are necessary for the proper functioning of the body, so they should not be eliminated either. Find a golden mean and include healthy fats in your diet! "Your Guide to Healthy Sleep | Nhlbi, Nih." https://www.nhlbi.nih.gov/resources/your-guide-healthy-sleep G. Howatson, P. G. Bell, J. Tallent, B. Middleton, M. P. Mchugh, and J. Ellis, "Effect of Tart Cherry Juice (Prunus Cerasus) on Melatonin Levels and Enhanced Sleep Quality," EUR J nutr, vol. 51, no. 8, pp. 909–916, Dec. 2012, doi: 10.1007/S00394-011-0263-7.