Healthy Fats


It is what is known as unsaturated fats, or good fats that have many benefits for the human body, and these fats are distinguished by their presence in a liquid state at room temperature, and you find indication that some types of these fats can be manufactured in the human body, and some The other cannot be manufactured, so it must be obtained from food, and healthy fats are divided into two types:

  • Monounsaturated fats.
  • Polyunsaturated fats?
  • Monounsaturated fats

Sources of monounsaturated fats

Here are some examples of foods that contain a high percentage of monounsaturated fats:

  • Vegetable oils: such as olive oil, canola oil, and peanut oil.
  • Nuts: such as almonds, hazelnuts, peanuts, and pecans.
  • Seeds: such as sesame seeds and pumpkin seeds.
  • avocado.

Benefits of monounsaturated fats


Studies show that eating foods rich in monounsaturated fats instead of saturated fats; Like butter and obesity, it helps in all of the following: 

  • Improvement of cholesterol levels in the blood, which reduces the risk of heart disease.
  • Reducing the risk of type 2 diabetes.
  • These fats provide the body with nutrients that help develop and maintain cells. They also contain vitamin E, which is an antioxidant that reduces the risk of certain diseases.

Polyunsaturated fats


These fats are called essential fatty acid. They are those that cannot be manufactured in the body, and must be eaten from their food sources to obtain their benefits, and there are two main types of polyunsaturated fats, both of which provide the body with many health benefits, namely:

  • Omega 3 fatty acids.
  • Omega 6 fatty acids.

The benefits of polyunsaturated fats

Benefits of Omega-3 Fatty Acids: Omega-3 fatty acids may help:

  • Reducing the risk of heart disease and stroke.
  • Reducing blood pressure.
  • Increase good cholesterol levels and lower triglyceride levels.
  • It contributes to the completion of certain functions in the heart, blood vessels, lungs, and the immune system.
  • Benefits of Omega-6 Fatty Acids: Among the benefits of Omega-6 are the following:
  • Omega-6 fatty acids are associated with a reduced risk of heart disease.
  • Reducing bad cholesterol and increasing good cholesterol.

Sources of polyunsaturated fats

Omega-3 sources: There are animal and plant sources of Omega-3:

  • Animal sources: fatty fish; Such as salmon, tuna, sardines, mackerel or mackerel, herring, and others.
  • Plant sources: including the following:
  • Vegetable oils: such as corn oil, sunflower oil, flaxseed oil, canola oil, and soybean oil.
  • Nuts: like walnuts.
  • Seeds: like flaxseeds and chia seeds.
Omega-6 Sources: Most people get adequate amounts of Omega-6; This is because it is prevalent in a large number of foods, including the following:
  • Sun flower oil.
  • corn oil.
  • Soybean oil.
  • Safflower oil.
  • walnut

Body Fat Needs

It is recommended to eat fats from the previously mentioned healthy sources, and to reduce the sources of unhealthy fats, which are known as saturated fats. such as butter, ghee, coconut oil, palm oil, and others; Because it is associated with high blood cholesterol, and the risk of various diseases. [8]
It is recommended to avoid trans fats or hydrogenated oils such as margarine. They are fats that have been converted from oils in their liquid state to fats in their solid state through a process called hydrogenation, as they are considered one of the most dangerous types of fats, and may cause many diseases.
The fat needs of an adult are estimated at 20% to 35% of the total daily calories. This means 44 to 77 grams of fat for a diet containing 2000 calories. The following is the distribution of the percentage of these fats: 
Fat Type                                            The Amount Needed By The Body

Monounsaturated fats                                    15% to 20%
Polyunsaturated fats                                      5% to 10%
Saturated fat                                                  less than 10%                
trans fats                                                                0%
Here are some foods that contain 5 grams of fat:
  • 1 teaspoon of different oils.
  • 1 tablespoon of seeds; such as sesame seeds, chia seeds, and sunflower seeds.
  • 2 tablespoons of avocado.
  • 8 to 10 olives.
  • 6 grains of almonds.
  • 10 grains of peanuts.
  • It is worth noting that all types of fats, even healthy ones, are high in calories, so they must be eaten in moderation, and healthy fats instead of unhealthy fats, and not in addition to them.

By Admin

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