Fat is a type of nutrient that comes from the diet. Lipids are called macronutrients and are needed by the body in large quantities (the other two are carbohydrates and proteins). According to Medline Plus, fats give the body the energy it needs to function properly, keep skin and hair healthy, help the body absorb vitamins A, D, E and K, fill fat cells, thin the blood and provide the body with essential fatty acids needed for brain development, inflammation control and blood clotting, the report says.
However, there are different forms of fat, and the type of fat consumed is also important.
Unsaturated fatty acids. Liquid at room temperature, generally considered good for the heart. Found in plants such as nuts and seeds, vegetable oils, and seafood. Look for "polyunsaturated fats" or "monounsaturated fats" on the Nutrition Facts label.
Saturated fatty acids. They are solid at room temperature and are found in animal products such as meat and butter, as well as coconut oil and palm oil. This type of fat is often considered "unhealthy" for the heart, but research results are not unequivocal. Some sources are actually good for us," said Briana Elliott, a nutritionist in St. Paul, Minnesota, to Health.
Trans fats. A liquid fat solidified by a process called hydrogenation. In 2018, the Food and Drug Administration actually banned this type of fat in fried, baked and processed snack foods1.
"What really matters is where the fat source comes from," Elliott says. According to the American Heart Association, fats found in over-processed snacks and store-baked goods raise bad cholesterol levels,2 while fats from more natural foods, such as grass-fed beef, are considered healthy in small amounts.
Thus, not all fats are created equal. However, here are some foods that are good sources of "healthy" fats
Olive oil.
Olive oil is the original healthy fat. Numerous studies have shown that it can help reduce the risk of heart disease, cancer and diabetes. Researchers reported in the journal Molecules in 2016 that various components of olive oil, such as oleic acid and secoiridoids, protect the body at the cellular level and slow the aging process.3 "To maximize health benefits, olive oil should be extracted naturally and come to your table in Choose extra virgin olive oil that has been extracted naturally and has not been processed in this way by the time it reaches your table," Elliott says.
Fish
You may have heard the expression that fish is "brain food." That's because fish is rich in omega-3 fatty acids, which are essential for brain function," Elliott says." The brain is made up almost entirely of fat, so we need to consume it to stay sharp and healthy."
Dietary guidelines for Americans 2020-2025 recommend eating 8 ounces of fish a week to ensure a healthy intake of omega-3 polyunsaturated fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which feed the brain, eliminate inflammation and chronic disease. and fights it.4 If you are concerned about mercury, choose salmon, anchovies, herring, shad, sardines, oysters, trout, Atlantic and Pacific mackerel (excluding king mackerel) (according to the Food and Drug Administration).5
Avocados.
Not only is avocado a key ingredient in guac, but it also reduces inflammation, according to a 2019 study published in Advances in Food Technology and Nutritional Sciences.6 Inflammation is linked to cardiovascular disease. 6. A 2013 study in Nutrition Journal also suggests that fiber-rich avocados may delay gastric emptying, keep you feeling full longer and delay the return of hunger (7).
Healthy fats are necessary for the body to absorb fat-soluble vitamins A, D, E and K. Combine it with a salad and you get the benefits of all vegetables," states Elliott. Avocado toast can be served as a breakfast, snack, lunch and as a dinner dish.
Eggs.
For years, U.S. dietary guidelines strictly limited daily cholesterol intake, but that restriction was lifted in 2015. According to the American Diabetes Association, saturated fats (such as fatty meats) are the cause of high cholesterol for most people, so avoid cholesterol-rich foods such as eggs.8This is good news because eggs are high in protein, vitamins and minerals." Elliott says, "Eggs from chickens raised on pasture or fed an omega-3-enriched diet tend to contain more omega-3." "A 2020 study published in the International Journal of Environmental Research and Public Health found that eggs from pasture-raised chickens contain more omega-3. The study also found that eating eggs in the morning made some people feel full and satisfied for longer.9
Nuts.
Nuts are the perfect portable snack. Each handful is filled with a treasure trove of nutrients, including amino acids, vitamin E and unsaturated fatty acids.9 A 2018 study published in the Journal of the American College of Cardiology found that eating nuts reduces the risk of cardiovascular disease and coronary heart disease. 10.
Choose raw or roasted nuts whenever possible. Be more moderate with flavored foods such as horny, glazed and candied.
Nut butters.
Those PB&Js that your parents put in your lunch bag (and perhaps you put in your child's lunch bag) are also very good for you. Peanuts contain monounsaturated fatty acids, which are often linked to low cholesterol and heart disease," Kelly Gans, RDN, a registered dietitian in New York, told Health earlier.
"Other nut butters, such as almond and cashew oils, are also nutritious. The healthy fats in nut butters help you feel full and satisfied," Elliott said. To reduce your sugar intake, choose nut butters that have only nuts as an ingredient.
Dark chocolate.
This sweet treat, a source of healthy fats, can help protect the heart, and a 2014 study published in the American Chemical Society showed why. The team found that when you eat dark chocolate, good gut bacteria like Bifidobacterium and Lactobacillus feast on it. They make it grow, ferment and produce anti-inflammatory compounds that protect cardiovascular health.11
Greek yogurt.
About 60% of the fat in Greek full-fat yogurt is saturated fatty acids,12 but labels may list about 1 gram of trans fatty acids. Unless partially hydrogenated oil is listed as an ingredient (which is unlikely), it is a naturally occurring trans fatty acid called conjugated linoleic acid (CLA).
Elliott explains, "Artificial trans fatty acids are very unhealthy, but ruminant trans fatty acids like CLA can help prevent type 2 diabetes, heart disease and cancer." When it comes to yogurt, choose grass-fed, high-fat yogurt for maximum benefits."
Low-fat options are also available. If you're concerned about sugar, choose plain yogurt over flavored yogurt. You can also sweeten it with fresh or frozen fruit.
Olives.
Olive oil pressed from olives is often associated with health benefits, but pay attention to the olives themselves. They are rich in oleic acid, a monounsaturated fatty acid that protects the heart, and polyphenols, antioxidants that prevent cell damage, according to a 2021 study published in Antioxidants13.
Leslie Bonsi, RD, a sports nutritionist with Pittsburgh-based Active Eating Advice, told Health, "Don't limit yourself to the ripe olives used in pizza. There's a huge olive bar on the market with a wide variety of sizes, colors and textures. Even if you don't think you like olives, there may be a variety you like, you just haven't found it yet."
Remember that they can be high in sodium: The Dietary Guidelines for Americans 2020-2025 recommend that people age 14 and older consume no more than 2,300 milligrams of sodium a day.4
Seeds.
Seeds are so small that it's easy to think of them as nothing more than a sprinkle in a salad or a condiment on bread. But it's time to look at this crunchy stuff as a treasure trove of nutrients, not just a garnish: according to the Academy of Nutrition and Dietetics, seeds like pumpkin, hemp, flax, chia and sunflower are rich in polyunsaturated fatty acids, including inflammation-fighting omega-3 fatty acids. They are rich in saturated fatty acids, such as omega-3 fatty acids, which reduce inflammation.14
Nutritionist Dr. Stacy Sims told Health magazine that "pumpkin seeds are especially useful for balancing blood sugar levels.Soybeans (soybeans)
Soybeans are one of the few legumes that are rich in protein and a good source of essential fatty acids. It is therefore a fiber-rich meat substitute. Soybeans, dried or raw, are a healthy source of isoflavones (phytoestrogens), fiber, vitamins and minerals, and complete protein," Bonsi says. "So is soy milk, miso and tofu."
However, that doesn't mean that vegetable corn dogs are healthy foods." Meat analogues, such as Fakin' Bacon, consist mostly of soy protein without any other healthy ingredients. So choose whole soy products for their health benefits."
Cheese.
Sims says, "Cheese contains many nutrients that have been forgotten because of fat problems, such as phosphorus, protein and calcium. It also increases butyrate levels in the body, which is associated with a lower risk of obesity and faster metabolism."
One of the healthiest ways to eat cheese. As a salad topping. Cheese adds flavor to salads, and the fat helps vegetables absorb nutrients.
