Unsaturated fats: definition, benefits, food sources

Unsaturated fats are an essential part of your daily diet. The body uses fat for energy to keep cells working, produce hormones, and help absorb oil-based vitamins (A, D, E, and K).

Since you need to include fat in your diet plan, the key is to choose foods rich in heart-healthy unsaturated fats, which lower bad cholesterol and reduce inflammation.

What are unsaturated fats?

There are three main types of fats: unsaturated fats, saturated fats, and trans fats. Their differences, which determine their health effects, are defined by the chemical composition of each fat and the bonds between fatty acid molecules.

Unsaturated fats lack some hydrogen atoms compared to saturated fats. Missing atoms weaken the chemical structure and make it liquid (oil-like) at room temperature. These fats come primarily from plants and certain fish. Saturated fats primarily come from animals (meat, poultry, and full-fat dairy products), but are also found in tropical oils such as coconut oil. These fats are solid at room temperature. Trans fatty acids are produced by adding hydrogen to vegetable oils. The final product, partially hydrogenated vegetable oil, is solid at room temperature. The U.S. Food and Drug Administration (FDA) has banned trans fats because they are so harmful to heart health.

Benefits of unsaturated fats

The fats you consume affect your levels of good and bad cholesterol. Saturated fat increases low-density lipoprotein (LDL), the bad cholesterol that clogs your arteries. Eating too much saturated fat increases your risk of peripheral artery disease, heart attack, and stroke.

Unsaturated fats, on the other hand, improve the following levels: High-density lipoprotein (HDL). HDL is called good cholesterol because it transports LDL to the liver and removes it from the body.

There are two types of unsaturated fats: polyunsaturated fats and monounsaturated fats. Some polyunsaturated fats (PUFAs), such as omega-3 fatty acids, can also help reduce inflammation and lower triglyceride levels. Triglycerides are also a type of fat in your body that can increase your risk of heart disease and stroke.

Unsaturated fats play an important role in:

Provides energy for the body Supports cell growth Protects organs Produces important hormones that promote the absorption of nutrients

Eating healthy levels of unsaturated fats can lower your risk of vascular (blood vessel) disease, heart disease, and stroke.

Foods high in unsaturated fats

When incorporating unsaturated fat sources into your diet, be sure to replace foods high in saturated fat. The American Heart Association recommends that no more than 6% of your total daily calories come from saturated fat.

avocado

Avocado is a delicious fruit rich in monounsaturated fats. It’s also a good source of fiber, vitamin C, and potassium.

Avocados are easy to add to a variety of recipes.

Mash it on sandwiches or toast, add a slice to your favorite soups, salads and entrees, or add it to fruit smoothies.

olive

Olives are rich in monounsaturated fats. Extra virgin olive oil is a versatile ingredient that can be used in stovetop cooking and dressings. Sliced, diced, or whole olives are an easy addition to your cholesterol-friendly diet.

Process them into tomato sauce. Add to salads and sandwiches. tapenadeServe as a snack on a relish tray or charcuterie board

Sample different varieties Kalamata, manzanillaand castelvetrano Experience different flavors.

nuts

There are many different types of these delicious foods. Nuts are rich in both PUFA and monounsaturated fats.

Walnuts are typically high in PUFA compared to other nuts, while pistachios, almonds, and pecans are high in monounsaturated fats.

Nuts are also rich in other healthy compounds, including:

fiber
phytosterols (Plant-derived substances that lower cholesterol) Vitamin B Vitamins C and E Potassium Protein

Nuts are versatile and can be incorporated into your diet in many different ways. A handful of nuts makes a satisfying snack, or you can even add them to salads and desserts.

fatty fish

Fish is generally low in fat, making it a good choice to include in a low-fat diet. Some fish are called fatty fish because they are rich in omega-3 fatty acids, a type of PUFA that reduces inflammation.

The fish that belong to this category are:

salmon saba herring tuna anchovies

Grilling, baking, or poaching this type of fish in your diet can help keep your heart healthy. Avoid frying fish. Calories and unhealthy trans fats can be introduced into your diet.

specific oil

If you are on a low-fat diet, you can replace butter and margarine with oils that are high in unsaturated fats. These oils include:

olive canola peanut sunflower safflower corn soybean

The oil can be added to dips and dressings, or used to prepare your favorite sautéed and baked goods.

seed

Like nuts, seeds make excellent snacks rich in fiber, protein, and unsaturated fats.

Sesame seeds are high in monounsaturated fats, while pumpkin, sunflower, flax, and chia seeds are high in polyunsaturated fats.

Seeds can be added to sides and cereals, or used as a topping for yogurt or salads. Choose salt-free foods, or be careful about the amount of salt you consume so you don’t consume too much salt.

dark chocolate

Less than half of the total fat in dark chocolate is unsaturated fat. Containing 70-85% cocoa, dark chocolate also contains fiber, iron, and magnesium. Although dark chocolate is healthy, it still has 170 calories per ounce, so it’s still important to keep it in moderation.

It’s also important to avoid sweetened chocolate. Excess sugar can lower your good cholesterol levels and increase your bad cholesterol levels.

Are supplements just as good?

Eating healthy dietary fats, especially foods high in essential omega-3 fatty acids, is the best way to get your nutrients. However, if your diet is deficient, dietary supplements such as cod liver oil or fish oil can help ensure you get the right amount of unsaturated fats.

summary

Unsaturated fats are part of a heart-healthy diet. Foods eaten include avocados, olives, nuts, seeds, fatty fish, and oils such as olives, canola, and soybeans. You can consume saturated fat, but it should be limited to no more than 6% of your total calories. Eating more can increase your risk of heart disease.