Friends, do you know that there are many types of fats? Some of these fats are beneficial for our body and some are harmful. Saturated and unsaturated fats exist.Unsaturated fats are beneficial for the body; they are called “good fats.” While saturated fats are not good for health, they are called “bad fats.”
There are two forms of unsaturated fats: monounsaturated fats and polyunsaturated fats. The polyunsaturated fats come in two different varieties. These two types are omega-3 and omega-6 fatty acids. In this post, we will learn what these different types of fats do, what their advantages and disadvantages are, and how to get them.
Different types of fat
1. Saturated fatty acids
It is believed that saturated fats are not good for health as they increase the level of bad cholesterol, which in turn increases the risk of heart disease. According to the American Heart Association, you can get 5 to 6% of your calories per day (120 calories per 2000 calories) from saturated fat. source of saturated fat.
Red Meat, Poultry, Chicken, Milk, Butter, Eggs, Palm Oil, Coconut Oil, Cheese, Ice Cream.
2. trans fatty acid
Trans fat is also a type of fat that is not good for you. This fat enhances the taste of food and keeps the food edible for a long time. Its potential dangers are diseases like heart disease, type 2 diabetes, and stroke. According to the American Heart Association, you can get 1% of your calories per day from trans fat.
Its source is trans fat, found in small amounts in animal-based food items. Like meat and milk. However, most trans fats are made in an industrial process. sources of trans fat.
Fried foods, cakes, biscuits, cookies, butter, crackers, baked goods, frozen pizza, donuts.
1. Unsaturated fatty acid
While unsaturated fats are good for your heart and the rest of your body, experts recommend eating them in place of saturated and trans fats. It is liquid at room temperature and is mostly obtained from vegetables, liquids, and fish. It has two forms: monounsaturated fats and polyunsaturated fats.
2. Monounsaturated fatty acids
Oils that contain this fat are liquid at room temperature, but they become solid when frozen. Its main source is
Avocados, almonds, walnuts, and other types of nuts
3. Polyunsaturated fatty acids
Polyunsaturated oil remains liquid even at room temperature and it remains liquid even when it is frozen. Its main source
Flaxseed, corn, soybean, and sunflower oil, walnuts, fish.
The polyunsaturated fats come in two different varieties. Omega 3 Fatty Acids and Omega 6 Fatty Acids
4. Fatty acids from the omega-3 family
This essential fat has to be obtained from food itself; the body does not make it itself. In some studies, it has been found that it reduces the risk of cardiovascular disease.
There are also three forms of omega-3 fatty acids.
Eicosapentaenoic acid (EPA) is a fatty acid found in fish.
DHA (docosahexaenoic acid) – found in fish
Alpha-linolenic acid (ALA)—from plant sources such as flaxseeds, vegetable oils, and nuts
Omega-6 fatty acids are a type of fatty acid.
Omega-6 fatty acids are mostly found in leafy green vegetables, seeds, nuts, and vegetable oils. In some studies, it has been found that it is good for the heart. The American Heart Association recommends taking 5 to 10% of it daily.
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