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Unsaturated fats are healthy fats, help provide energy for the body, stimulate the body to produce hormones, absorb nutrients, grow cells, keep the body warm, protect internal organs ,... Fat also helps you feel full longer, suitable for a diet.
1. Unsaturated Fat and Diet Benefits
Unsaturated fats have many health benefits. It is divided into two types, polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs).
1.1 Polyunsaturated fats
Polyunsaturated fats can lower bad cholesterol (LDL) and increase good cholesterol (HDL). Besides, it also reduces the risk of cardiovascular disease. In addition, this type of fat also contains Omega-3 and Omega-6 fatty acids, which help nourish shiny hair and have many other health benefits.
Polyunsaturated fats are found in fatty fish, flaxseeds, vegetable oils (avocados, canola, peanuts, olives) and nuts.
1.2 Monounsaturated fats
Monounsaturated fats can lower bad cholesterol (LDL) and maintain good cholesterol (HDL). Research shows that they also work to reduce the risk of cardiovascular disease.
Monounsaturated fats are found in avocados, nuts, olives, vegetable oils (grapes, sesame, sunflower), some nuts and animal fats. In short, unsaturated fats help lower bad cholesterol, increase or maintain good cholesterol, reduce the risk of cardiovascular disease, keep a good mood, prevent inflammation, create a feeling of fullness for a long time for users.
2. The solution to using healthy fats
Measures to help consume more healthy fats include:
Use mashed avocado to enhance the flavor of dishes; Add nut butter to fruit smoothies; Use olive oil and balsamic vinegar for salads; Serve nuts or seeds with salad and yogurt; Add olive oil to pasta dishes, salads, pizzas; Eat cheese; Eat salmon ; Add dark chocolate chips in sweet treats; Eat fried eggs with Brussels sprouts; Eat boiled vegetables with butter; Snack on nuts instead of chips ; Cook with olive oil, sunflower oil or grapeseed oil. One tip for you to know which fats are healthy is to look at the packaging and how to prepare it. Processed foods are often high in bad fats. Whole, unprocessed foods are often high in healthy fats.
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3. How to use fat for science?
3.1 Use healthy fats in the right amount
Fat plays an important role in helping the body absorb vitamins A , D, E and K; support to improve the immune system; temperature regulation; ensure the structure of cell membranes, create a feeling of satiety,... Fat is really an essential nutrient that the body needs to survive and develop. However, it is necessary to use fat wisely. We should avoid artificial trans fats (found in fried foods, cakes) and can eat healthy fats to provide energy for the body.
If you are looking to lose weight or maintain your current weight, fat can be a healthy option in your goal. However, that does not mean that you make fat the only source of nutrients. Consuming too much fat can lead to weight gain, as fat is higher in calories compared to other macronutrients. Specifically, 1g of fat contains 9 calories, while 1g of carbohydrate or protein contains only 4 calories. Accordingly, maintaining a reasonable weight will include: Having a balanced diet and actively exercising.
3.2 Limit the use of artificial trans fats
Artificial trans fats are created when hydrogen molecules are injected into vegetable oils. This hydrogenation creates a solid fat that is less likely to go rancid, helping to extend the shelf life of processed foods. Research shows that consuming artificial trans fats increases the risk of cardiovascular disease, which causes inflammation, which can damage the inner lining of blood vessels, leading to insulin resistance and type 2 diabetes. Trans fats are found in pizza, cookies, doughnuts, cakes, etc. You should avoid foods that contain this type of fat, along with food labels that say “hydrogenated” or “partially hydrogenated”. part". Natural trans fats, found in meat and dairy, are considered safe and even healthy.
Unsaturated fats are healthy fats, help reduce the risk of disease and create a feeling of fullness for a long time, very beneficial for maintaining a scientific diet for each person.
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Reference source: .healthline.com
