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Tips to Choose Healthy Fats in Your Diet

Fat represents a very important role in the human body, mainly acting as an energy supply, transport system and physical protection for the internal organs. But, it is also a source of calories which is why it can lead to increased body fat ratio, but also obesity and general weight gain. Because of this, it often has a very bad reputation, which is not always deserved. T he main reason for this is the notion that there are several types of fats and not all of them are bad for health. Here are the essential tips on how to choose the right fats in the diet.

Unwelcome fats

Trans fat and saturated fat are not beneficial to anyone's diet. They come from vegetable oils that go through an industrial process that makes them into shortening or margarine, as Trans fats do. Saturated fats are found in animal fats, products of a dairy nature that are rich in fats, like butter or cream milk and also in palm oils. All of these should be avoided.

The Helpful Fats

There are two main groups of fats that are exceedingly useful for all individuals, and these include omega-6 and omega-3 fats. These types of fats represent a variation of the standard lipid molecule that directly impacts the state of health. That is why omega-3 fat is great for protection of the arteries and can be found in fish like sardine and salmon, but also walnuts and soybean oil. Omega-6 fat improves heart condition and is located in things like corn oil and sunflower oil.

How to Consume Fats

In general, fats should be eaten in moderation, which means less oil in the cooking process and less fat-based spreads. People should eat more fish and fewer bakery products while skin and fat should be taken off from all types of meats. If the existing fats are replaced with omega-6 and omega-3, the diet of any person will be substantially improved.

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