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.
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.
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.
- Sun flower oil.
- corn oil.
- Soybean oil.
- Safflower oil.
Body Fat Needs
- 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.