All You Need to Know About Oils and Fats
By Nmami Agarwal
September 11, 2018
Fats and oils are suppliers of energy and assist in the absorption of fat-soluble Vitamin A, D, E and K. When we talk about fat or have it on our plate in any form then make sure that its tilted towards polyunsaturated and monounsaturated fats than the trans ones as the former are good ones and latter are not. They help in muscle movement, fighting inflammation and prevention of blood clots. In short, the fats and oils keep the body functioning well greased.
Heart Healthy Fats And Oils
Monounsaturated fats: Monounsaturated fats (MUFAs) are considered good fats for overall heart health. Mainly extracted from vegetables, nuts, seeds, and fish, Monounsaturated fats help in improving the blood cholesterol levels. They can be amply found in olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils- liquid at room temperature. Besides protecting your heart it also decreases the risk for certain cancer, helps in maintaining a healthy weight and considered a healthy source of great taste!
Polyunsaturated fats: They are the essential fats (the one that can’t be synthesized in the body so taken externally) that help in restricting the bad cholesterol levels. They are of two types Omega-3 fatty acids and Omega-6 fatty acids, of which Omega-3 is responsible for preventing clotting of blood and lowering the triglycerides (a type of fat linked to heart diseases). They are found in salmon, mackerel, and sardines, flax seeds, walnuts, canola oil, and soybean oil.
Heart Health Depleting Fats And Oils
Saturated Fats: They can raise the bad cholesterol levels, raising an alarm for some heart disease or strokes. But their effects on health are still under the lens of researchers. They are found in proceeds foods, fatty meats, butter, and palm oil. They affect the health depending upon its source, avoiding the highly processed food can be the key. Consumption of saturated fats should be reduced up to seven per cent on daily basis to avoid any further heart issues.
Trans fats: They are the bad fats and have no known good effects on health. They increase the bad cholesterol (LDL cholesterol) and more worsens the health by lowering the good cholesterol (HDL cholesterol). Trans fat is found in partially hydrogenated margarine, deep-fried foods from fast-food outlets (fries, doughnuts), and many packaged cookies and commercially baked products. Consumption of trans fats should be reduced up to zero per cent to avoid any further heart issues.
What is Dietary Cholesterol?
About eighty percent of the cholesterol in our body is made up by liver while the twenty percent of it comes from the food that we eat. This dietary cholesterol is found in animal-based products including meat, fish, eggs, as well as poultry and dairy. Well, to look at diet from nutrition angle, then switching to those foods which are low on saturated and unsaturated fat is the most preferable one.
Over to you
In short, fats and oils aid to keep the body functioning in a healthy way. All that matters is its source, which further defines the effects it has on your body.