Are Fats Essential For Good Health?

Are Fats Essential For Good Health?

Obesity is not a disease. It is a lifestyle affliction. It is a symptom. It is a side-effect of poor habits and it can be reversed.”

― Nancy S. Mure,

Are Fats Essential For Good Health? When it comes to dietary fat, New research shows that healthy fats are essential and beneficial to health.
Eating only very, very low fat is not recommended
Fats are also called ‘fatty acids’ or ‘lipids’. The fat in our body is made up of three molecules. This is called a “triglyceride”.

Most of the fat we need is made by our bodies, but there are some fats that our bodies cannot make. We can get these fats only by eating them. These fats are called “essential” fats because it is we get them from food

I make lots of casseroles that have protein, veggies, carbs and good fats all together.

Tori Spelling

Why Is Fat Important?

It is important to get enough fat in your diet to stay healthy.

1. Fat helps absorb vitamins such as vitamins A, D, E, and K.
2. Fat keeps our skin healthy
3. Essential fats like omega-3s are important for heart health.
4. Healthy fats, such as unsaturated fats from vegetable oils, may help lower levels of LDL (bad) cholesterol.
5. Fat adds flavour to food
6. Fat keeps you satisfied longer after a meal

Function Of Fats

• Lipid metabolism or fat metabolism synthesises and Corrosion lipids in cells,
• It works as breakdown storage of body fat for energy and the synthesis of structural and functional lipids, those involved in cell formation membranes.
• These fats are derived from food and synthesised by the liver.
• Fats can help the body use some vitamins and keep the skin and body healthy.
• And store energy in the human body In food,

Type Of Fats

1. Saturated,
2. Trans fats.
3. Unsaturated,
4. Polyunsaturated,
5. Monounsaturated,

What Is Saturated Fat?

Saturated Fat Is A Form Of Solid At Room Temperature.

Food Categories Are Included As Saturated Fats...

1. Red Meats,
2. Whole milk and full-fat dairy products like cheese, milk and butter, desi ghee
3. Plant oils like coconut and palm oil
4. Processed meats like sausage, bacon, hot dogs
5. Packaged and processed or convenience foods like crackers, cookies, pastries, and chips

IMPORTANT NOTE:

1. Some saturated fat consumption is necessary for your diet
2. — five or six % of your average daily intake,
3. ADVISED BY the American Heart Association —

What Is Trans Fat? Called Bad Fat.

Primary sources include:

• Commercially-baked pastries,
• Cookies, Doughnuts,
• Muffins,
• Cakes, pizza
• Packaged snack foods (crackers, microwave popcorn, chips)
• Stick margarine, vegetable shortening
• Fried foods like (French fries, fried chicken, chicken nuggets, breaded fish or chicken, Indian samosa, and pakoras)

The Harmful Effect Of Consuming These Trans Fats In a Large Amount…Enhances the risk of developing obesity, metabolic syndrome, Infertility, some types of cancer and insulin resistance

Consuming too many trans fats raises LDL cholesterol and lowers HDL cholesterol.

• low-density lipoprotein (LDL) or “bad” cholesterol can accumulate in the walls of arteries and make them tight and narrow.
• High-density lipoprotein (HDL) or “good” cholesterol carries excess cholesterol and takes it back to the liver.

What Is Unsaturated Fat?

• Those oils that are liquid at room temperature are called unsaturated fats
• And Unsaturated fats come from plants.

These fats are providing several benefits to health or well-being……

• Suitable for the heart and other important vital organs.
• Help to lower the risk of heart disease and stroke.
• Low LDL cholesterol levels, nat fat substance in the blood, and increasing good HDL.
• Prevent abnormal heartbeats,
• Reduce triglycerides-related heart disease, and reduce inflammation.
• Prevent atherosclerosis (hardening and narrowing of the arteries). And help to low blood pressure.
• Help to maintain weight and extra cut fat in the body.

Here are the healthiest cooking oils should keep in your kitchen.

Per day 1 to 2 teaspoons of oil is recommended for 1 person:

Plant oil sources are…...

• Olives and Olive oils, vegetable oils,
• Canola oils And mustard oil
• fatty fish like Salmon, Anchovies, Mackerel, Sardine, tuna, and others containing omega-3 fatty acids
• Nuts and seeds
• Avocados and avocado oil
• Peanut and Peanut oil
• Walnuts and Walnuts oil.
• Almonds and Almond oil,
• Flaxseeds, sunflower oil,
• Safflower oil,
• Corn oil, Soybean oil,
• Chia Seeds and chia seed oil,

What are the Monounsaturated and Polyunsaturated fats?

• Omega-3s are a type of Polyunsaturated fat and Monounsaturated.
• They are considered essential fatty acids as they are essential for health but cannot be made by your body.

Types Of Omega3 Fatty Acids Are…

Omega-3 fatty acids are very much essential for human health. The lack of these occurs various health issues.

The Omega Fatty Acid 3 Found In.

1. ALA (alpha-linolenic acid)originate in edible oil, nuts,
2. EPA ( eicosapentaenoic acid)and DHA (docosahexaenoic acid) are commonly found in fatty fish.

ALA (alpha-linolenic acid)

• A most common omega-3 fatty acid found in daily food intake, like omega six and omega 9
• We mostly get from plant foods;
• It needs to be turned into EPA and DHA to become active.

Commonly found in…

• Olives and Olive oils
• Vegetable oils, 
• Canola oils And mustard oil
• Peanut and Peanut oil 
• Walnuts and Walnut oil.
• Almonds and Almond oil
• Flaxseeds, sunflower oil,
• Safflower oil,
• Corn oil,
• Soybean oil,
• Chia Seeds and chia seed oil
• Nuts and seeds

Important Note:

Only a minimal percentage of ALA is converted into the EPA — and even less into the DHA and inefficient in humans that badly affect health.

Only about 2–10% of the ALA into EPA and DHA. It’s simply just stored as Fat, and over the period, people have suffered from obesity-related diseases.

EPA (Eicosapentaenoic Acid)and DHA (Docosahexaenoic Acid)

• Various studies indicate that fish oil is high in EPA and DHA and directly absorbed by the body may reduce depression symptoms.
• EPA and DHA are mostly considered the essential omega-3 fatty acids.
• These essential fatty acids provide whole-body health benefits – omega-3s in the form of DHA contribute to maintaining normal vision and brain function, while DHA and EPA combined may contribute to normal heart function.

Mainly found………..

• Fatty fish like Salmon, Anchovies, Mackerel, Sardine, tuna, and others containing omega-3 fatty acids
• As per Health professionals consume around 200–300 mg per day for healthy being and weight loss.
• If you can consume this by eating about two portions of fatty fish per week,
• Vegetarians or vegans can definitely go through with supplementation.

Are Fats Essential For Good Health?

Uses Recommendations

Most health professionals recommend a minimum intake of 250–500 mg through both good fat EPA and DHA each day for healthy adults.

Difference Between Omega 3 And Omega 6;

• There’s no denying the health benefits of omegas.
• However, it is important to understand which omega is good for you and why you need it.
• For example, do you need more omega-3s or should you supplement with omega-6s? they are both types of polyunsaturated fats.
• They are essential to our health because they cannot be made by the body from scratch

Where can I get omega-6 fats?

• Omega-6 can be found in vegetable oils As a result,
• They can be found in many processed foods such as pastries and cakes, biscuits, crisps, snacks, takeaways, prepared meals, bread, margarine and cereals.

Omega-3 fatty acids may help:

• low blood pressure.
• Reduce triglycerides.
• Slow the growth of plaque or blockage in the arteries.
• This May help to reduce the chances of abnormal heart rhythms.
• May lower the chances of heart attack and stroke.
• Help to reduce sudden cardiac death in people with heart disease

Omega-3 Supplement Benefits;

• The American Heart Association (AHA) recommends that consume fish (especially fatty, cold-water fish) at least twice a week.
• Fish-like… Salmon, mackerel, herring, sardines, lake trout and tuna are high amounts of omega-3 fatty acids.
• While foods are your best bet for getting omega-3s in your diet,
• Fish oil supplements are also available for people who don’t like fish.
• Omega-3 fish oil contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) both.
• Omega-3 fatty acids are essential nutrients that are most important in preventing and managing heart disease. and obesity