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Fat plays an essential role in our bodies, and not all fats are bad. Fats can generally be divided into good fats and bad fats, and each type has a very different impact on our health.
Good Fats
Good fats are mainly made up of unsaturated fatty acids. These are further divided into monounsaturated and polyunsaturated fats.
- Monounsaturated Fats (MUFA)
- Examples: Olive oil, avocado, some nuts (almonds, pecans)
- Benefits: Reduces risk of heart disease, improves cholesterol levels, helps with blood sugar control
- Polyunsaturated Fats (PUFA)
- Omega-3: Found in fish like tuna and salmon, and seeds such as flaxseed
- Omega-6: Mainly found in most vegetable oils
- Benefits: Reduces inflammation, promotes heart health, improves brain function
Bad Fats
Bad fats are mainly composed of saturated fats and trans fats.
- Saturated Fats
- Examples: Butter, cheese, red meats, fried foods
- Impact: Raises cholesterol levels and increases risk of heart disease
- Trans Fats
- Found in some processed foods, fast food, margarine, and certain baked goods
- Impact: Increases bad LDL cholesterol, lowers good HDL cholesterol, raises risk of heart disease, and causes inflammation
How Fats Affect the Body
Eating a proper amount of good fats can help maintain heart health, reduce inflammation, and improve your overall well-being. On the other hand, consuming excessive bad fats may raise cholesterol levels and increase the risk of heart disease.
Balance is key when it comes to fat intake. A healthy diet should include more good fats and less bad fats for better health.