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Which Fats Are Healthy?
Dietary fats: Know which types to choose
When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to know the difference.
Most foods contain several different kinds of fats — including saturated, polyunsaturated, monounsaturated and trans fats — and some kinds are better for your health than others are.
It's not necessary that you completely eliminate all fats from your meals. Rather, choose the healthier types of fats and enjoy them in moderation.
Fat: A necessary nutrient:
Your body needs fat to function properly. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals.
But too much fat can be harmful. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. Obesity is a risk factor for several diseases, including diabetes, heart disease, cancer, gallstones, sleep apnea and osteoarthritis. And too much of certain types of fats — such as saturated fat or trans fat — can increase your blood cholesterol levels and your risk of coronary artery disease.
Healthy fats:
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Cholesterol, which your body produces for building cells, is the main substance in fatty deposits (plaques) that can develop in your arteries. Plaques that build up can reduce blood flow through your vessels, increasing your risk of heart disease and stroke. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels. |
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While healthy fats may seem like an oxymoron, without certain fats, the human body cannot function properly. Fats are needed for cell development, for brain function, to absorb vitamins and cushion organs. But it is the kinds of fats that make up one's diet that makes the difference between ill health and good health.
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