Not all fats are bad in pretty much the same way as not all carbohydrates are good either. We always have this idea that fats and oils are bad for your health, increasing your risk of cardiovascular diseases and making you obese. But the thing is that there are different types of fats that exert different functions in the human body. And if you want to stay fit, you’d definitely want to include these 3 good fats in your diet.
Omega-3 Fatty Acids
Omega-3 essential fatty acids are a type of polyunsaturated fats that have been proven in many clinical studies to be helpful in a variety of ways. There are 3 types of omega-3s. These include Eicosapentaenoic Acid or EPA, Docosahexaenoic Acid or DHA, and Alpha-Linolenic Acid, or ALA.
Omega-3 fatty acids, especially EPA and DHA, have been shown to reduce the levels of circulating triglycerides in the blood and may also help improve the action of anti-inflammatory medications for individuals who may have rheumatoid arthritis. High levels of omega-3 fatty acids have also been found to help mitigate the symptoms of depression. Among babies, DHA can help promote healthier development of the brain and eyes. Asthmatics and patients with dementia or Alzheimer’s have also benefited from omega-3 fatty acids.
You can get your omega-3 fatty acids from fatty fish such as salmon, sardines, mackerel, and albacore tuna. Walnuts, flaxseed, and soybean oil are also exceptional sources of omega-3 fatty acids.
These healthy fats are well-known for lowering the risk of developing heart diseases by lowering the overall levels of both low-density lipoprotein cholesterol and total cholesterol. These two risk factors are typically seen as the major culprits in the increased incidence of cardiovascular events that starts with the narrowing of blood vessels and ends with reduced blood supply to a major organ such as the heart muscles, the brain, kidneys, and even the liver.
While monounsaturated fatty acids can help lower bad cholesterol levels, it can also help maintain the beneficial levels of good cholesterol which can further add to an overall improvement in your health and fitness levels.
Nuts are excellent sources of MUFAs. These are also rich in vitamins, minerals, and protein. Olive oil, avocado, and peanut butter are also great choices when you want to increase your consumption of monounsaturated fatty acids for better health.
This is a bit controversial since medium-chain triglycerides or MCTs are largely considered as saturated fats which are generally viewed as harmful to one’s health. However, MCTs are metabolised by the body in a slightly different manner, allowing them to provide the body with readily-available energy. It is this rapid utilisation of the calories provided by MCTs that make them ideal in losing weight; provided other weight loss measures are adhered to.
Excellent sources of MCTs include coconut oil, dairy products, and palm kernel oil. You can always include any of these in your diet, but only in the right amounts.
Not all fats are created equal. These 3 fats can bring you more good than you can ever imagine.