What are Good Fats?

Despite the negative connotation attached to fats, not all fats are bad. In fact, our body needs fats to carry out some of the crucial functions and so, complete elimination of fat from diet can cause several health problems. It is true that some fats are bad. But, many people think that all fats are bad or harmful. Contrary to this belief, we need fats for vital functions like, nutrient absorption, building and maintaining cell membrane, nerve transmission, etc. About 60% of the human brain is composed of fats, and fats help to maintain skin elasticity and eye functions. Fat is also required to maintain heart rhythm. So, fats, i.e. the good or healthy fats are essential for our health and well-being.

Fats That are Beneficial for You

The term 'good fat' is mainly used to refer to unsaturated fatty acids, which are classified as monounsaturated and polyunsaturated fats. Both these types of fats are not only required for maintaining the vital functions of the body mentioned above, but they can also lower the risk for several serious health conditions like, heart and cardiovascular diseases. Both mono and polyunsaturated fats and their importance are explained below.

Monounsaturated Fats
Monounsaturated fats are liquid at room temperature and they can be found in plant oils. The most important sources of monounsaturated fats are olive oil, peanut oil and canola oil. Apart from plant oils, they can be found in nuts such as, almonds, peanuts, pistachios, hazelnuts and pecans. Avocados, pumpkin seeds and sesame are some other good sources of monounsaturated fats. Presence of monounsaturated fats in the diet is important to lower the level of total, as well as the bad LDL cholesterol. On the other hand, these healthy fats can increase the level of HDL cholesterol, which is good for heart health. Monounsaturated fats are also prized for their ability to lower the risk of cardiovascular diseases.

Polyunsaturated Fats
Polyunsaturated fats are the other group of healthy fats for your body. They are liquid at room temperature and also at low temperature. This family of unsaturated fats includes omega-3 essential fatty acids, which are known for their anti-inflammatory properties. The main sources of polyunsaturated fats are flaxseed and flaxseed oil, corn, sunflower, soybeans, safflower oil, sunflower oil, walnuts and fish such as, salmon, mackerel, sardines, herring, tuna and trout. Fish is the most important dietary source of omega-3 essential fatty acids. The main three types of omega-3 fatty acids are alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are known to lower LDL cholesterol, prevent inflammation and maintain a healthy nervous system.

In addition to these, omega-6 fatty acids are another family of unsaturated fatty acids. Omega-6 fatty acids can be mainly found in corn oil, safflower oil, wheat germ oil, sesame oil, almonds and walnut oil. Recent studies have highlighted the importance of maintaining a balance between omega-3 and omega-6 fatty acids in the diet. This is because, omega-3 and omega-6 fatty acids have been observed to work in opposite direction. Omega-3 fatty acids are known for their anti-inflammatory properties, while omega-6 fatty acids are pro-inflammatory. Therefore, a right balance between the two is required for maintaining cardiac health, as well as the health of the joints and the skin.

Fats That are Harmful for You

It is also important to know what are the bad fats, in order to avoid or limit their intake. The fats that are considered harmful for health are saturated and trans fats. They are known to raise the risk for heart and cardiovascular diseases by increasing the level of LDL cholesterol in the body. The most common sources of these harmful fats are animal fats, excepting fish oil. Fats found in beef, pork, lamb, chicken, as well as whole milk dairy products like cream and butter are saturated fats. However, low fat dairy products are regarded as healthy foods, and so, need not be avoided altogether. Other sources of saturated fats are coconut oil and palm oil. Trans fats are fats created by hydrogenation of fats or vegetable oils. Such fats can be found in baked goods, processed and fried foods, cookies, candies and vegetable shortenings.

Now, since you know the sources of healthy fats, you can include those foods in your diet with the assurance that they are going to promote your health. However, keep in mind that you are not supposed to get more than 30% of your total calories from fats.