All this time we often hear for fat is scapegoated as the cause of weight gain. Because of that statement, low to fat-free products are getting more and more popular in society. Though fat is not completely harmful to health. Because fat is a source of energy and several types are needed by the body. Then actually, what kind of fat is bad and should be avoided?
Which Types of Fat are Bad For Your Health?
Something that we should know first, is that there are many types of fat. There are saturated fat and trans fat which can increase LDL or bad cholesterol.
Saturated fat is a type of fat found in animal products and some plants such as coconut and palm oil. While trans fats are found in processed foods such as margarine or partially hydrogenated oils such as fried chicken, nuggets, biscuits, crackers, and other snacks. It should also be noted that cooking oil that is used repeatedly also has the potential to increase trans fats.
If you want to prevent an increase in bad cholesterol, the American Heart Association recommends eating no more than 5 to 6 percent of your calories in saturated fat. Meanwhile, for trans fat intake, there is no safe amount that can be consumed. The reason is, that trans fats can cause inflammation that promotes coronary artery disease.
So What Type of Fat Is Good Fat?
In addition to the two types of bad fat that have been mentioned, there are other types of fat that are good for body health. For example, monounsaturated and polyunsaturated fats are good for the heart. Omega-3 and omega-6 are types of polyunsaturated fats that are widely known for their benefits.
One good fat is omega-3, it is included as an essential fatty acid that cannot be produced naturally by our body, so it is important to meet the needs of this substance from daily food intake. This type of fat is beneficial for supporting brain development, and maintaining heart health, and also immunity. Therefore, this fat is very good for pregnant women's and babies' health.
Omega-6 is a little bit different from Omega-3, this fatty acid is good for maintaining bone health, increasing immunity, increasing HDL as known as good cholesterol, and controlling blood sugar levels. Some research results also reveal that this fat can reduce the risk of diabetic neuropathy, hypertension, rheumatoid arthritis or arthritis, symptoms of obesity, and even depression.
Omega-3 can be found in fatty fish such as salmon, sardines, olive oil, nuts, canola oil, and avocados. While omega-6 fats can be found in vegetable oils, corn, milk, beef, nuts, and seeds.
Those are facts about the types of fats that are good and bad for our body health. Wait for more articles about health on The Fitie page.
Stay healthy!