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The Good Fats

2017/08/17

There are many types of dietary fats, and all of them are different combinations of saturated as well as unsaturated fatty acids. However, some kind of fatty acids are more healthful than others.

Moreover, all types of fats should not be consumed in the same quantity. Our body requires each type of fat in varying quantities. Therefore, you should know which type of fats in what quantities are good for you.



There are basically two types of fats; saturated and unsaturated. Unsaturated fats are healthier than other types of fats. Mostly, vegetable oils such as walnut, olive, canola, flaxseed, peanut and sesame oils are classified as unsaturated fats. Furthermore, there are two types of unsaturated fats; namely monounsaturated and polyunsaturated fats. Both these fats are required to maintain cardiovascular health and health of the heart.

Most of the monounsaturated fats are liquid at room temperature. They are found in plant oils such as olive oil, peanut oil and canola oil. Other sources of monounsaturated fats are pumpkin seeds, avocados, olives, peanuts, pistachios, sesame seeds, and nuts like almonds, hazelnuts, pecans etc. They lower the bad cholesterol in the body and also increase the proportion of good cholesterol.

Polyunsaturated fats are very good for your health and can lower cholesterol level also. They help lower both total cholesterol and bad cholesterol in the body. Safflower, soybean, sunflower, corn, flaxseed, canola oil, walnuts, and fish oils are all polyunsaturated fats. They are also found in soybeans, corn and some fish like salmon and herring. Omega 3 and omega 6 fatty acids are also types of polyunsaturated fats; their consumption is essential for good health.

Omega 3 and omega 6 fats are types of fats that are very important for our body. Our body cannot produce these on their own so external sources of these fats are even more important. It is commonly found that people end up consuming more omega 6 fats than they require. Vice versa, they eat fewer omega 3 fats than the body usually needs.

It is important to be aware of the common sources of both omega 3 and omega 6 fats. Corn and safflower oils are sources of omega 6 fats. While, omega 3 fats are commonly found in walnuts, green soybeans, tofu, flaxseed etc. Some varieties of fishes that are rich in omega 3 fats are salmon, mackerel, herring, sardines, sturgeon, anchovies, lake trout, etc. Flax seed oil, hemp seed oil and canola oil are excellent sources of omega 3 fats.



Therefore, it can easily be said that most of the unrefined vegetable oils or oily fish are healthful sources of fat. You should use these fats judiciously in your diet. It is best to use extra virgin olive oil while cooking food. In salads try to use soy oil, extra virgin olive oil, flax oil, canola oil, wheatgerm oil, walnut oil, hemp seed oil etc.






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