Fat, alongside carbohydrates and protein, is one of the macronutrients your body needs to survive. While dietary fats are sometimes viewed negatively, they offer numerous benefits that the body needs to thrive. Some vital benefits of dietary fat include brain health, energy, cell growth, absorption of vital nutrients and protection of organs.
There are two types of dietary fats that your body utilizes. The first type, saturated fats, should be limited in your diet. These fats can increase your blood cholesterol, specifically your LDL levels, which build plaque in the arteries and can increase the risk of cardiovascular disease. Saturated fats are mainly found in red meat, animal products, high-fat dairy foods, processed foods, fried foods and baked goods. For example:
- Beef
- Pork
- Lamb
- Butter
- Cream
- Cheese
- Pizza and fried foods
- Cookies, cakes and pastries
The second type of fat is unsaturated. These healthy fats promote cell growth, protect organs, aid nutrient absorption, help produce important hormones and fuel the body. They also help lower your cholesterol by producing HDLs, the “good” cholesterol that pick up LDLs in your blood and moves them to the liver, reducing the risk of high blood cholesterol levels.
There are two types of unsaturated fats. The first, monounsaturated fats, can be made by your body but are also found in your diet. Here are some examples of foods containing monosaturated fats:
- Avocados
- Peanut butter
- Nuts: almonds, hazelnuts and pecans
- Seeds: pumpkin, sesame and sunflower
- Oils: olive, peanut and canola
The second type of unsaturated fat is polysaturated. Unlike monosaturated fats, these aren’t produced by the body, so they must come through your diet. Omega-3 and Omega-6 are important fatty acids that promote physical and mental health, provide energy and offer structural support for cells. Here are some examples of polysaturated fats:
- Oils: Soybean, corn and sunflower
- Nuts: walnuts
- Seeds: flaxseeds and sunflower
- Fish: salmon, tuna and trout
Do your best to increase your healthy fat consumption and limit processed foods that contain saturated fats. Your body and overall health will reap the benefits!
By: Arielle Collins
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