Most of the foods contain several types of fats, which are good or bad for health. Fat should not be eliminated completely from the diet since some of them have an important role in maintaining physical and mental health, supporting the deployment of a series of normal body functions. Eating healthy fats may reduce deaths from heart disease.
Eating healthier fats could reduce heart disease
Good fats help to prevent heart disease, diabetes or obesity. Here are the healthy fats that are indicated for heart health:
Monounsaturated fats – increase the level of good cholesterol in the blood, reducing the risk of developing cardiovascular disease and keep the blood sugar balance, being good for diabetics, too.
They can be found in olive oil, peanut oil, and canola oil, avocados, poultry, nuts, and seeds.
Polyunsaturated fats – improve good cholesterol and reduce the risk of heart disease. Polyunsaturated fatty acids can help preventing type 2 diabetes.
They can be found in vegetable oils (such as sunflower oil, corn, soybean, and cottonseed), nut oils (such as peanut seeds) and seeds.
Omega 3 fatty acids – are included in polyunsaturated fats and has proven to be extremely beneficial to the health. The type of Omega 3 found in salmon helps to reduce the triglyceride levels in the blood and is essential for lowering the risk of developing cardiovascular disease.
Can be found in cold water fatty fish (such as salmon, mackerel, and herring), flaxseed oils, and walnuts.
Benefits of monounsaturated healthy fats.
Monounsaturated fats reduce the risk of heart disease, stroke, and cancer. When consumed in moderation and used to replace saturated and trans fats in the diet, monounsaturated fats can be beneficial to your health because they help to lower bad cholesterol levels (LDL) in the body, while increasing the levels of good cholesterol (HDL) in the blood.
Monounsaturated fats can reduce the risk of triggering not only for cardiovascular disease but also for stroke, while giving the body a number of nutrients, such as vitamin E.
Also, monounsaturated fats decrease the risk of cancer formation. They are a good choice for those who want to lose weight and can be helpful in relieving pain caused by rheumatoid arthritis.
Monounsaturated fats promote the absorption of nutrients in the body. A certain amount of fat is essential for a healthy diet. They help the body to absorb nutrients, especially fat-soluble vitamins such as vitamins A, D, E and K.
Healthy fats provide energy and help to maintain healthy skin and hair. In addition, they provide fullness.
Monounsaturated fats improve brain function and regulate body functions. Also, monounsaturated fats and fatty acids help to maintain a healthy heart through reduction of bad cholesterol and triglycerides.
Benefits of polyunsaturated healthy fats.
Polyunsaturated fats are healthy fats and they are very good for our health because of the essential fatty acids, which bring countless benefits, such as preventing heart disease, obesity, joint pain, skin problems, behavior disorders, even preventing some forms cancer.
Here are some examples of good fats (polyunsaturated fats) that it would be good for your health to include in your daily diet:
- oils: corn oil, flaxseed oil, soybean oil, sunflower oil, safflower oil
- vegetables: Avocados, olives
- seeds: pumpkin seed, sunflower, or safflower
- almonds and almond butter, cashew nuts, pecans, soybeans, nuts
Benefits of Omega 3 healthy fats.
Recent studies have found that Omega 3 fatty acids have benefits for certain diseases by preventing their occurrence (e.g.heart disease) or by combating the negative effects of already installed diseases.
Here are some of the diseases to which a diet rich in Omega 3 has helped.
Studies on the beneficial effects of Omega 3 fatty acids on cancer are few, but some of the recorded effects are increased appetite, weight gain and improved quality of life.
Some studies claim that consuming Omega 3 may prevent breast cancer, but other studies are needed to establish this.
Studies have shown that one gram of Omega 3 consumed daily for one year, may protect the heart by preventing sudden death, myocardial infarction, especially in people with a history of cardiovascular disease.
Fish containing Omega 3 helps in lowering the risk of stroke.
Studies have shown that consuming Omega 3 sources can reduce inflammatory markers in the blood, such as C-reactive protein.
In rheumatoid arthritis have been noticed some improvements from the consumption of Omega 3, especially in the symptoms like sore joints.
Introducing these healthy fats in your daily diet will bring a lot of benefits to your health (heart health, brain health, immune system health and so forth).
Studies confirm that eating healthy fats may reduce deaths from heart disease.