01 Nov Healthy Fats: Where to Find and Their Effects

Society today has led many to believe that fats are the enemy in their diet and to avoid them whenever possible. This sentiment excludes the fact that there are fats that actually are healthy for you. 

To clarify, the main distinction between types of fats lies in whether they are “saturated” or “unsaturated”. Saturated fats have no double bonds in their backbone and should be minimized in the diet due to the fact that they are solid at room temperature and can contribute to a number of health problems. In addition, trans fat is even worse, having been linked to an increase in the risk of heart disease as well as inflammation, a precursor to many long-term health complications including stroke and diabetes. 

Unsaturated fats are the healthy fats that are beneficial to incorporate into your diet in appropriate quantities. They are a much more efficient source of energy than carbohydrates and come in a variety of forms. 

Monounsaturated and polyunsaturated fats serve a variety of vital functions in the human body. They aid in the construction of cell membranes and nerve outer layers. They also help to increase the amount of HDL cholesterol in your bloodstream, which helps arterial function. 

What are some great sources of these unsaturated fats in daily life? 

• Avocados: Primarily composed of monounsaturated healthy fatty acids, this fruit can be used in smoothies and can be a wonderful topping for salads
• Dark Chocolate: This one may come as a shock, but dark chocolate boasts a number of healthy fats and can even help improve brain function.
• Seeds and Nuts: There are a variety of healthy seeds and nuts that can be incorporated into your diet. These are both amazing sources of fats that come from plants. 
• Healthy Oils: Oils such as extra virgin olive oil, avocado oil, and coconut oil are fantastic cooking tools that are loaded with healthy fats. The fat composition of these three vary and can be interchanged depending on the recipe and personal taste. 

Removing the stigmatization of the incorporation of fats into the diet is a step in the right direction, provided that those fats are primarily unsaturated. 

Exploring these and other healthy fat sources can provide lasting energy and a variety of healthy benefits.

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

https://www.healthline.com/nutrition/is-mayo-gluten-free