Why our body needs fats.
Fats are one of the three macronutrients necessary for optimal functioning of the body. This means that a large percentage of their content in the daily norm is required to maintain good health.
From 20% to 35% of the calories we consume should come from fats. The purpose of fat in our body is to provide growth and development, energy, absorption of vitamins, protection of our organs and maintenance of certain cell functions.
Understanding the important role that fats play in our daily food intake can help us understand why they should not be excluded from our diet. Fats are an important source of energy during training. Fats also contain active molecules that affect the muscle's response to insulin and control the inflammatory response.
Fats are necessary for the production of energy and hormones, the absorption of vitamins, maintaining the integrity of the membranes of each cell of our body, as well as for overall growth and development.
Healthy fats support the health of the body
Comprehensive studies show that the total amount of fat in the diet is not associated with body weight or diseases. What really matters is the type of fat and the total number of calories in the diet.
Not all fats are the same, and knowing their difference can help us choose what is best for our health. Some fats are more beneficial for the heart, while other types are less useful and are associated with heart disease. They are usually called "good" and " bad " fat, respectively.
Because of all the hype with the slogan "don't eat fat", some people have stopped eating fats that are good for the heart and general health. Although choosing healthier fats is better for your heart, keep in mind that all fats contain about the same number of calories.
"Good" fats
Unsaturated or monounsaturated and polyunsaturated fats are known as" good " fats. The health benefits of unsaturated fats include lowering blood cholesterol levels, reducing inflammation and stabilizing the heart rate. Healthy fats are mainly found in plant foods and are liquid at room temperature. There are two types of unsaturated fats:
* Monounsaturated fats: These fats are liquid at room temperature, but solidify when cooled. Olive oil is perhaps the most famous monounsaturated fat. High concentrations of such fats are also found in olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, as well as canola and peanut oils.
* Polyunsaturated Fats: Omega-3 fatty acids, well known for their role in reducing total cholesterol and triglycerides in the blood, are polyunsaturated fats that are beneficial for heart health. Their sources include oily fish such as salmon, trout, catfish and mackerel, as well as flax seeds and walnuts. Nutritionists recommend eating omega-3 fatty acids from food sources, not from supplements; try to eat two servings of fatty fish every week.
Vegetable fats, such as olives, avocados and nuts, are good for the heart. Fatty fish-salmon and mackerel, as well as walnuts and flaxseed are rich in omega-3 fatty acids, which can fight inflammation.
"Bad" fats
Saturated or trans fats are known as " bad " fats. They increase the risk of diseases in the human body. There has been a lot of controversy and discussion about saturated fats. Long-term studies show that reducing saturated fats can be good for the heart if they are replaced with healthy fats, especially polyunsaturated ones. At the very least, try to eat saturated fats in moderation. There are two types of " bad " fats:
* Saturated fats: Associated with high blood cholesterol, blocked arteries and heart disease, saturated fats are found in animal sources such as red meat, poultry skin, fatty dairy products, eggs and vegetable fats that are liquid at room temperature (for example, palm oil). It is recommended to limit the amount of saturated fat from 5% to 6% of the daily calorie intake.
* Trans Fats: This type of saturated fat is produced by heating liquid vegetable oils in a process called hydrogenation. This process reduces the likelihood of spoilage and extends the shelf life of food products. Hydrogenation turns a liquid into a solid food product, such as margarine. Trans Fats are used in restaurants and the food industry for frying, baking, confectionery, semi-finished products.
More research is needed to determine the value of animal-derived saturated fats, but current research suggests that they should be consumed in limited quantities. All trans fats made from hydrogenated oils should be avoided as part of a healthy diet.
