There are several types of fats in the foods that we eat. Their effect on our body depends on the type.
Here are the most common fats found in foods:
- Saturated fats: Usually solid at room temperature. Saturated fats are found in animal products like meat, dairy products such as butter, cheese, milk, yoghurt, and some plant-based oils such as coconut oil and palm oil. Consuming high quantities of saturated fat may increase the total and LDL cholesterol levels, therefore increasing the risk of heart disease.
- Monounsaturated fats: Liquid at room temperature. Monounsaturated fats can be found in olive oil, avocados, nuts (like almonds, cashews, and peanuts), and seeds (pumpkin and sesame). They are considered heart-healthy as they may help to increase HDL cholesterol and decrease the total and LDL cholesterol levels when consumed in moderation.
- Polyunsaturated fats: Liquid at room temperature. Polyunsaturated fats include omega-3 and omega-6 fatty acids. Sources of omega-3s include fatty fish (salmon, mackerel) and certain nuts and seeds (walnuts, flaxseeds, chia seeds). Omega-6s are found in vegetable oils like soybean, corn, and sunflower oils. These fats are essential for body functions but should be balanced in the diet. They also have similar effect in promoting heart health as monounsaturated fats.
Understanding the different types of fats and their sources can help in making more nutritious food choices for better health outcomes. Too much saturated fats can increase cholesterol levels, increasing the risk of heart disease. Whereas, unsaturated fats, particularly monounsaturated and polyunsaturated fats, can have positive effects on heart health when consumed in moderation.
Balancing fat intake, choosing healthier sources (like nuts, seeds, avocados, and fish), and being mindful of the types and amounts of fats consumed are crucial for maintaining overall health.
If you’re interested in getting some assistance from our team of qualified Nutritionists and Dieticians to start your wellness journey, we are delighted to offer you a 45-minute consultation free of charge to determine if our team is the right fit for you.
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