What is Fats & its Function?

FATS

Fat is a type of nutrient, it source of energy which human body needs. The aim of fats is to absorb vitamins, and to protect your heart and brain health.

When we think about fats, the first thing come in your mind, that eating fat will add inches to our waistline, raise cholesterol, and causes health problems. But the truth is that not all fat is the same.

There are bad fats and as well as good fats. Artificial trans fats and saturated fats are bad fats that will add inches to your waistline, raise cholesterol, and causes health problems. 

But “good” fats such as unsaturated fats and omega-3s have the opposite effect and play a huge role in helping you like manage your moods, fight fatigue, and even control your weight.

 

DIETARY FAT AND CHOLESTEROL

Dietary fat also plays a main role in your cholesterol levels. Cholesterol is a fatty thick substance that your body needs to work proper. Cholesterol isn’t bad by itself. But getting too much of it, it can have a negative impact on your health. There are two main types of cholesterol good and bad cholesterol.

The HDL cholesterol is the kind of “good” cholesterol found in your blood.

LDL cholesterol is the kind of “bad” cholesterol.

By keeping the LDL levels low and HDL high you can protect yourself against heart disease and stroke.  If your LDL level is high it can block arteries by creating blood clots in your arteries that may link you to cardiovascular disease.

By a simple blood test you can know your LDL and HDL cholesterol level.

Usually people focus on the amount of cholesterol they eat, but the basic issue with your cholesterol levels is the type of fats you consuming. That why, it’s important to focus on replacing bad fats with good fats instead of counting cholesterol you eating.

 

 

WHAT MEAN BY GOOD FATS AND BAD FATS?

Fat is an important part of a healthy diet, it’s more important to focus on eating “good” fats and limiting harmful “bad” fats rather than adopting a low-fat diet.

By understanding the difference between good and bad fats you can choose a healthy diet.  

 

HEALTHY FATS

Monounsaturated fats and polyunsaturated fats are “good fats”, because they are good for heart, balance your cholesterol level, and help your overall body to stay healthy. These help to reduces or prevent the risk of heart disease such as abnormal heart rhythms, atherosclerosis disease. It also lowers the triglycerides level, the low triglycerides is a good for heart health.    

Monounsaturated fat – good sources include:

·  Olive oil, canola oil, peanut oil, macadamia nut oil and margarines       containing these oils.

•  Avocado, Olives. 

• Cashew nuts, macadamia nuts, hazelnuts, almonds, peanuts.

 

Polyunsaturated fat – good sources include:

·       Sunflower, sesame, pumpkin seeds, Flaxseed, Walnuts

•  Fishes like, (salmon, tuna, mackerel, herring, trout, scallops, sardines) and also fish oil.

• Soybean and safflower oil.

• Tofu.

UNHEALTHY FATS

TRANS FAT. Small amounts of naturally trans-fat can be found in meat and dairy products. But artificial trans fats that are considered dangerous. This is the worst type of fat, because in not only raises bad cholesterol but also lowers good cholesterol levels. Artificial trans fats can also create inflammation, which liked to stroke, card cardiovascular disease and also the increases risk of developing type 2 diabetes by contributes to insulin resistance.

Trans fat – Sources include:

• Especially commercially- Baked Pastries, cookies, doughnuts, muffins, cakes, pizza dough and packaged snack foods like crackers, microwave popcorn and chips.

• Stick margarine, vegetable shortening and Fried foods like, French fries, fried chicken, chicken nuggets and breaded fish.

• Anything product containing hydrogenated or partially hydrogenated vegetable oil.

 

SATURATED FAT

Saturated fat is not as harmful as trans-fat, saturated fat can raise your “bad” cholesterol level and consumption of too much saturated fat can negatively impact on your heart health. But, no need to cut out all saturated fat from your diet. Most nutrition experts usually recommend limiting it to 10% to 12% of your daily calories.

SATURATED FAT Sources include:

• Red meat (beef, lamb, pork) and Chicken skin.

• Whole-fat dairy products like milk, cream, cheese and Butter.

• Ice cream.

•  Also some Oils such as coconut and palm oil.

 

By cutting down on saturated fats in your diet, it’s important to replace them with the right foods. For example, skipping animal fats for vegetable oils, replacing butter with olive oil can help lower your cholesterol and reduce your risk for heart disease.

OMEGA-3s

Omega-3 fatty acids are a type of polyunsaturated fat which is highly beneficial to your health. There are different types of omega-3s, but the basic types are EPA and DHA are found in fish and algae, while the third type is ALA mostly found in plants. Our body convert ALA to EPA and DHA but at low rates.

 

Research has shown that a diet rich in omega-3s may help to:

• Omega-3s reduce symptoms or even prevent depression, ADHD, and bipolar disorder.

• It’s protecting against memory loss and sharpen your memory.

• Also reduce the risk of heart disease, stroke, and cancer.

• Omega-3s helping ease arthritis, joint pain, and inflammatory skin conditions.

 

 The best sources of omega-3s

Fish is the best source of omega-3 (high in EPA and DHA), such as Anchovies, Herring, Salmon, Mackerel, Sardines, Trout, sardines and albacore tuna.

Vegetarian sources of omega-3s (usually high in ALA), such as algae seaweed (high in EPA and DHA), Eggs (small amounts of DHA),Flaxseeds and oil, Chia seeds, Canola and soybean oil, Walnuts, Mayonnaise,  Brussels sprouts, Kale and Spinach.

 

Omega-3 supplements

Omega-3s are best obtained through foods. There are many omega-3 and fish oil supplements available. They are usually coming in capsule shape.

• If your triglycerides are high and you need to substantially lower your triglycerides, may your doctor recommend fish oil.

• The very strict vegetarians or vegans sometime need to look for capsules containing DHA and EPA extracted from algae. 

 

 How to choose Healthy oils?

Non-hydrogenated Vegetable oils lower LDL cholesterol and triglycerides, and increase HDL or good cholesterol. Corn, sunflower, safflower, and soybean oil contain omega-6, a type of polyunsaturated fat that may help to reduce insulin resistance and inflammation.

• Use naturally occurring, Non-hydrogenated vegetable oils. Like olive, canola, safflower, and sunflower oil whenever possible.

• Less processed oils, such as cold-pressed extra virgin olive oil, that contains potentially beneficial phytochemicals.

• When using olive oil, opt for “extra virgin olive oil,” which may have additional heart benefits over regular olive oil.

 

HOW TO ADD MORE HEALTHY FATS TO YOUR DIET

Instead of counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans. Try two or more time weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

Try to replacing fried chicken with grilled chicken; skip out some of the red meat you eat with other sources of protein such as fish, chicken, or beans, and use olive oil rather than butter.

Try to eliminate trans fats from your diet. When you buy food products check food labels for trans fats. Limiting use of commercially-baked goods and fast food can help you.

Limit your intake of saturated fats by replacing some of the red meat you eat with poultry, fish, beans and nuts. Replace full cream milk to lower fat or skimmed milk.

Eat omega-3 fats in your diet. Include a fish as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil etc.

Since olives are high in healthy monounsaturated fats. Replace butter, and stick margarine with olive oil for stovetop cooking.

Try to prepare your own healthy salad dressings with olive, flaxseed, and sesame oils.  Since, commercial salad dressings are usually high in unhealthy fat or may added sugars.

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