Healthy fats, such as omega-3 fatty acids, polyunsaturated fats, and monounsaturated fats, are important for bodily functions such as brain function, organ and nerve cushioning, and heart function. They can be found in foods such as fish, nuts, and oils.
When choosing the best foods for a healthy diet, it’s important not to completely eliminate fat. Omega-3 fatty acids, polyunsaturated fats, and monounsaturated fats are considered healthy fats. Healthy fats differ from unhealthy fats because healthy fats are responsible for numerous bodily functions, where unhealthy fats are empty calories that have no nutritional value.
Before looking at the different types of healthy fats, it’s important to understand the bodily functions that healthy fat is generally responsible for. The human brain is made up of 60 percent fat. Fat is essential for brain functions such as memory, learning ability, and mood.
Additionally, fat serves as a cushion and insulator for the body’s organs and nerves and helps the heart function regularly, because 60 percent of the heart’s energy comes from burning fat. Individual cells use fat to build membranes, and the presence of fat helps cells stay flexible. Healthy fat also plays a role in the proper function of the lungs, eyes, and immune system.
Healthy fat is also important for the digestive system. Fat helps slow down digestion, allowing for the absorption of nutrients and providing a steady level of energy to the body. Consuming healthy fats will also help satisfy hunger for longer periods of time.
The first type of fat is polyunsaturated fat, which is found in vegetable oils such as corn, sunflower, safflower, cottonseed, and soybean. They are also found in nuts and seeds. Low blood pressure and triglyceride levels are two benefits polyunsaturated are responsible for.
Omega-3 fatty acids are a type of polyunsaturated fat that is known as the healthiest of all fats. They are found in salmon, mackerel, sardines, and other oily fish. Omega-3s are also found in flaxseed, flaxseed oil, soybeans, walnuts, and canola oil. The main function of omega-3 is its responsibility in reducing the incidence of cardiovascular diseases (CVD). In addition to fighting CVD, omega-3 fatty acids are believed to be a possible prevention and treatment for liver cancer, depression, and dementia.
The third type of healthy fat is monounsaturated fat. These fats can be found in olive oil, canola oil, peanut oil, avocado, and nuts such as almonds, hazelnuts, and walnuts. Monounsaturated fats are thought to lower bad low-density lipoprotein (LDL) cholesterol, while possibly raising good high-density lipoprotein (HDL) cholesterol. Additionally, monounsaturated fats can help lower blood pressure and improve insulin sensitivity.
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