Here we are with the best good fats sources and classification of good fats in our blog Good fats sources. Good fats include polyunsaturated fats, and monounsaturated fats. Having a balanced diet including good or healthy fats will benefit in several ways to human body .
Good fats come mainly from vegetables, nuts, seeds, and fish. They differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid.
Saturated fats or trans fatty acids.
Saturated fats are solid at room temperature. These fats are not considered very healthy by many nutritionists. High level of saturated fats may lead to huge increase in cholesterol levels. Which will result in the increase of bad LDL(low density lipoprotein) cholesterol . This harmful LDL cholesterol prompts blockages to form in arteries in the heart and many other places in the human body. Hence this led to assumption that high amount of saturated fats lead to increase in risk of heart disease.
But even after number of studies it is not yet proved that saturated fats increase the risk of heart diseases.So it is better to limit the intake of these fats to 10%.
Common sources of saturated fat include milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods.
They are even present in fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream.
Monounsaturated fats are liquid at room temperature. These fats are good for health in several ways. They can help lower the LDL (bad) cholesterol level.
Cholesterol is a soft, waxy substance that can cause blocked arteries. By keeping the LDL(low density lipoprotein) level low this reduces the risk of heart disease and stroke.
Eaten in place of unhealthy fats, these fats may help people with type 2 diabetes manage their blood sugar.
Monounsaturated fats help develop and maintain the cells in the human body. The fat is also high in vitamin E, necessary for healthy vision, a healthy immune system, and other benefits.
Consuming polyunsaturated fats instead of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. They also lowers triglycerides.
There are two main types of polyunsaturated fats:
omega-3 fatty acids and omega-6 fatty acids.Both of the polyunsaturated fats have different health benefits.
- Omega-3 fatty acids may help prevent and even treat heart disease and stroke. In addition to reducing blood pressure, raising HDL, and lowering triglycerides, polyunsaturated fats may help prevent lethal heart rhythms from arising.Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flax seeds, walnuts, canola oil, and unhydrogenated soybean oil.
- Omega-6 fatty acids have been linked to protection against heart disease.Other benefits of omega-6 fatty acids include reduced nerve pain, prevention of inflammation, treatment of Rheumatoid Arthritis, reduces high blood pressure and supports bone health. The good sources of omega-6 fatty acids include vegetable oils such as rice bran, safflower, soybean, sunflower, walnut,cottonseed oil and corn oils.
Must include good fats sources in daily diet.
- Olives and olive oil.
- Coconut and coconut oil.
- Butter made from raw grass fed organic milk.
- Raw nuts almonds and pecans.
- Organic pasteurized egg yolk.
- Grass fed milk.
- Palm oil.
- Vegetable oils.
- Sunflower and safflower oil.
- Peanut oil and peanut oil.