Good Fats – Monounsaturated and Polyunsaturated Fats
The simple truth is that we need fat in our diet in order to stay healthy. Fats actually have important jobs all throughout the human body, including assisting with the absorption of nutrients, nerve transmissions, cell maintenance, etc.
However, if you take in too much fat, you are putting yourself at risk for weight gain, certain types of cancer as well as heart disease. On the other hand, not all fats are the same. Some fats are bad, but there are also some good fats as well.
It is true, some fats are actually needed by the body in order to function properly and stay healthy. Keep reading to learn how you can replace all the bad fats in your regular diet, with the good, healthy fats.
Monounsaturated Fat Is The Most Healthiest of All Fats
Monounsaturated fat is considered one of the healthiest fats in general. This type of fat does not have all the adverse effects that come with trans fats, saturated fat and omega 6.
When it comes to cooking, oils that are high in monounsaturates are best. Olive oil is the ideal choice because it has the highest threshold for oxidation, which means that it stays stable when exposed to higher temperatures. In addition, it does not become saturated or hydrogenated easily.
The Best Sources of Monounsaturated Fats:
- Almonds, 35%
- Avocados, 12%
- Brazil nuts, 26%
- Cashews, 28%
- Hazelnuts, 50%
- Olive oil, 73%
- Pumpkin seeds, 16%
- Rapeseed oil, 60%
- Sesame seeds, 20%
In the countries of the Mediterranean, people have a decreased number of cases of heart disease. The reason for this is believed by many to be the elevated amount of olive oil that is consumed in the region.
Experts believe that monounsaturated fat works to reduce cholesterol levels, which in turn reduces the risk for the development of heart disease.
Monounsaturated good fats provides the body with the essential fatty acids that it needs in order to maintain healthy skin and cell, and to protect against certain types of cancer such as colon cancer or breast cancer.
Polyunsaturated Fats Are Part of The Good Fat Family
Polyunsaturated fats are found in the most nuts and vegetable oil. This particular member of the good fats family has the ability to reduce bad cholesterol levels. In addition, polyunsaturated fats also contain essential fatty acids, including omega-3 and omega-6.
You need a certain amount of polyunsaturated good fats in your diet in order to prevent and control a number of different types of conditions and ailments, including arthritis, cancer, heart disease, deficiencies of the immune system and obesity. In addition, polyunsaturated good fats contain high levels of Vitamin E, which keeps skin looking healthy and young.
The Best Sources of Polyunsaturated Fats Include:
- Corn oil
- Hemp seed
- Low-fat spread
- Peanut butter
- Safflower oil
- Sesame oil
- Sunflower oil
- Vegetable oil
- Walnuts/Walnut oil
- Whole grain wheat
The minimum recommended daily allowance for polyunsaturated fat is eighteen percent of all of the fats consumed. That comes up to about thirteen grams for the ladies and seventeen grams for the men.
It is important for you to take the time to learn all there is to know about good fats and how you can implement them into your life with the greatest of ease.
When you are looking to stay healthy, it is important to pay close attention to what you are eating. Avoid foods that contain bad fats, but be sure you get plenty of the good fats to keep the balance.