Healthy fats and unhealthy fats: learn to distinguish them to improve your diet and balance your weight

First of all, fats can be healthy, and there are definitely foods that have good fats. There are multiple reasons why you should not eliminate fat from your diet, but the question is knowing how to differentiate one from the other. Separate the bad fats from the good ones. And it really isn't that difficult. The key is to understand that each type of fat has its own unique effects on the body.

For much of the last century, countless experts insisted that fat and cholesterol could cause terosclerosis, heart disease and stroke. However, subsequent research has shown that putting all fats in the same bag, even all saturated fats, is an oversimplification that leads to errors.

Not all fats are the same

Of course there are bad fats. The biggest enemy are trans fats, which are those that are manufactured industrially by treating vegetable oil to transform its liquid unsaturated fats into solid or almost solid saturated and trans fats. The most common sources of trans fat include cakes, pies, frosting, creamy fillings, fried foods, and cookies made with vegetable fats. Trans fats obtained from vegetable oils are "foreign" to the body, poorly assimilated, and clearly do contribute to the risk of atherosclerosis and heart disease.

But pay attention to detail: while industrial or artificial trans fats are clearly harmful, dairy and meat they contain small amounts of natural trans fats. These are not associated with heart disease and, in fact, can be up to beneficial.

Unsaturated fats are healthy for your heart

Unlike saturated fats, unsaturated fats have double chemical bonds that change the way your body stores and uses them to get power. Unsaturated fats are found in high amounts in f dried fruits, seeds, oily fish and vegetable oils. They are healthy for the heart, although some are more so than others. As with saturated fats, there are many different unsaturated fats.

And then there are polyunsaturated fats, which are mainly found in vegetable oils and seeds, and which are the ones that have the most benefits: they reduce triglycerides and the risk of developing arrhythmia, delay the accumulation of plaque, slightly lower blood pressure …

The benefits of omega-3 fatty acids

Omega-3 fatty acids are in turn a specific type of polyunsaturated fat found in shellfish and especially fatty fish such as salmon, herring, bluefin tuna, or albacore. A large study of 45,000 adults found that a high omega-3 intake is associated with a 10% lower risk of heart disease. You definitely have to put them in your diet.

Do you And what is there to get out of all this? Mainly, that industrial and artificial fats are the most harmful, that animal fats are generally beneficial as long as they are consumed in moderation and that taking olive oil, nuts and fish with omega-3s are excellent decisions.

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