Knowing the ideal body fat requirements is essential. The need for fat varies from person to person. This difference is influenced not only by factors such as age and gender but also by daily activities.
Individuals with high activity levels require more fat to be converted into energy. Similarly, if someone moves to a colder region, their fat intake needs may increase.
Here are things that can be done to balance body fat levels:
- Nutritious Food Intake
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To avoid the negative effects of fat deficiency, the body needs a nutritious food intake, preventing issues with skin, hair, teeth, and bones. Selecting types of food to supply good fats to the body involves consuming:
Saturated Fat
Saturated fats can increase LDL cholesterol levels. These fats transform small LDL particles into larger ones, making it difficult for them to penetrate blood vessels. This means that it's harder for cholesterol plaque to form in blood vessels. Saturated fats are found in various foods, both salty and sweet, and are solid at room temperature. Types of saturated fats can be found in:
- Red Meat
- Processed meat products like sausages or bacon
- Dairy products, such as butter or ice cream
- Baked goods made from flour Fast food
Unsaturated Fat
Unsaturated fats are divided into monounsaturated and polyunsaturated fats. Monounsaturated fatty acids help maintain HDL cholesterol levels and lower LDL cholesterol levels. Consuming foods high in monounsaturated fatty acids can raise blood cholesterol levels, reducing the risk of heart disease. Monounsaturated fats are found in foods like:
- Olive and canola oil
- Avocado Nuts like almonds, hazelnuts, and pecans
- Seeds, like pumpkin seeds and sesame seeds
Polyunsaturated fatty acids are found in plant-based foods such as fruits and vegetables and in vegetable oils. These fatty acids help lower LDL cholesterol levels. Types of polyunsaturated fatty acids include omega-3 and omega-6 fatty acids. Since the body can't produce omega-3 and omega-6 on its own, they must be obtained from food.
Omega-3 fatty acids are abundant in certain types of fish like salmon, tuna, mackerel, sardines, and herring. Other sources of omega-3 include canola oil, soybean oil, and nuts.
Omega-6 fatty acids can be found in certain nuts and vegetable oils, like corn oil.
- Healthy Lifestyle
In addition to maintaining a nutritious food intake, balancing body fat levels is achieved through a healthy lifestyle. Daily habits that support fat balance include:
Adequate Rest
Sufficient rest allows the body to store fat reserves, replenishing used energy fats with good fats that refuel the body.
Regular Exercise
Regular light exercise is necessary to replace fat without allowing it to become stored in the body.
Avoiding Stress
Promote serotonin hormone production to prevent energy drainage due to prolonged stress. Relaxing through hobbies can help comfort the self.
Source: https://hellosehat.com/nutrisi/fakta-gizi/fungsi-lemak/