Fats have always been considered as one of the dangerous macro-nutrients that contribute to various health issues such as heart diseases, obesity, and many more. However, not all fats are harmful to our body.

In fact, there are several healthy fats that can reduce the risk of death from chronic diseases.

Types of Fats

Before we discuss healthy fats, let’s first understand the different types of fats found in our diet. There are primarily four types of fats –.

Saturated Fats

Saturated fats are usually found in animal meats, whole dairy products, and some plant-based oils including coconut oil and palm oil.

These fats are usually solid at room temperature and are often considered bad for our health as they can increase the LDL levels (bad cholesterol) in our body, thereby leading to heart diseases. However, some recent studies suggest that saturated fats may not be so harmful as they were initially thought to be.

Trans Fats

Trans fats are artificially created fats that are mostly used in processed foods to enhance their texture, flavor, and shelf life.

These fats not only increase the LDL levels in our body but also reduce the HDL (good cholesterol) levels, leading to several health issues including heart diseases, cancer, and obesity. Therefore, it’s best to avoid trans fats completely or limit their intake as much as possible.

Monounsaturated Fats

Monounsaturated fats are often considered as healthy fats as they can lower the LDL levels in our body, thereby reducing the risk of heart diseases. These fats are usually found in olive oil, canola oil, nuts, and avocado.

Some studies also suggest that monounsaturated fats can improve insulin sensitivity and reduce inflammation in our body.

Polyunsaturated Fats

Polyunsaturated fats are another type of healthy fats that can also reduce the risk of heart diseases.

These fats are mostly found in fatty fish such as salmon, mackerel, and sardines, as well as in some plant-based oils such as soybean oil and sunflower oil. Polyunsaturated fats are also known for their anti-inflammatory properties that can reduce the risk of chronic diseases such as cancer and arthritis.

Healthy Fats and Their Benefits

Now that we have understood the different types of fats, let’s focus on the healthy fats and their benefits that can reduce the risk of death from chronic diseases –.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fats that are essential for our body to function properly. These fats cannot be produced by our body and must be obtained from our diet.

Omega-3 fatty acids are mostly found in fatty fish such as salmon, mackerel, and sardines, as well as in some plant-based sources such as flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids are known for their anti-inflammatory properties that can reduce the risk of heart diseases, stroke, cancer, and Alzheimer’s disease.

Studies have also shown that omega-3 fatty acids can improve brain function and reduce the risk of depression and anxiety.

Monounsaturated Fatty Acids

Monounsaturated fatty acids are mostly found in olive oil, avocado, nuts, and seeds. These fats can reduce the LDL levels in our body and increase the HDL levels, thereby reducing the risk of heart diseases and stroke.

Studies have also shown that monounsaturated fatty acids can improve insulin sensitivity and reduce inflammation in our body, thereby reducing the risk of chronic diseases. They are also known to improve brain function and reduce the risk of depression.

Medium-Chain Triglycerides (MCTs)

Medium-chain triglycerides (MCTs) are a type of saturated fats that are found in coconut oil, palm kernel oil, and dairy products.

Unlike other saturated fats, MCTs are easily absorbed by our body and are converted into energy instead of being stored as fat. Therefore, MCTs can help in weight loss and reduce the risk of obesity and metabolic disorders. They are also known for their anti-inflammatory properties that can reduce the risk of heart diseases, Alzheimer’s disease, and some types of cancer.

Conclusion

Fats are an important macronutrient that our body needs to function properly.

Therefore, it’s essential to include healthy fats in our diet that can reduce the risk of death from chronic diseases such as heart diseases, stroke, cancer, and Alzheimer’s disease. Some of the healthy fats that we can include in our diet are omega-3 fatty acids, monounsaturated fatty acids, and medium-chain triglycerides.

However, we should also limit the intake of saturated fats and trans fats to reduce the risk of health issues.