Healthy fats: why you need them in your diet


Low-fat foods are usually the go-to meals for people who are trying to lose weight and eat healthy meals.  But they should first consider how reducing fats can affect the body. Most of them are necessary for the body and mind to function properly, they are good for digestion, hormone production, and absorption of vitamins. However, there are many types of fats, some of which can be dangerous for our health, but others are important, and people should know what they need for their body to function properly, in order to choose their meals.


Unsaturated Fats

  • Monounsaturated fats can be found in olive oil, peanut oil, nuts, seeds, avocados.
  • They are rich in vitamin E, reduce cholesterol, and are good for the heart.
  • After a meal, they reduce hunger.


Polysaturated fats

  • These fats include omega-3, which has many benefits: it stimulates the production of new cells, prevents ADHD, memory loss, etc., and omega-6, which is good for the immune system.
  • Omega-3 can be found in fatty fish (such as salmon, sardines). It is not recommended to eat fish more than two meals per week.
  • Omega-6 can be dangerous in excess and can be found in salad dressings.


Saturated fats

  • Can be found in butter, coconut oil, baked foods, fried foods, dairy products, fatty meats.
  • They increase the rate of heart disease, fatty liver, and increase cholesterol. It’s important to limit the consumption of dairy products and red meat, but you don’t need to exclude them completely from your diet.
  • Not all are dangerous for health, for example, coconut oil has many benefits.


Trans fats

  • Animals can produce these, and we can find them in meat or dairy products.
  • They might be used to extend the life of products, and they are dangerous since they increase the risk of stroke, diabetes, and cholesterol
  • They can be found in fried foods, snacks, margarine, etc.
  • Labels should be read carefully and partially hydrogenated oils should be avoided.

Counting the fats in foods is unnecessary and it’s not going to help. Instead, you can have a generally balanced diet, which should consist of fruits, vegetables, nuts, fish twice a week, and occasionally dairy products, fried foods, processed food. Try to include avocado in your meals, since it’s beneficial for the heart and brain, and also olives, since they’re low in calories.


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