The key to a healthy diet is to choose those foods that contain healthy fats. Decades ago, it was thought that consuming food that contains fat would lead to obesity and also heart diseases. Fats were considered as a complete dietary vice responsible for various life threatening conditions like clogging of arteries, rising of cholesterol level etc.
Like protein and carbohydrates, fat is also an indispensable nutrient. The body needs it for some of the key functions. One of them is the absorption of the fat dissolving vitamins like VitA, VitB, VitE and also VitE and VitK. “The healthy fats are, therefore, the source of important energy and have been proved as vital for keeping the skin and hair smooth and healthy.
The food generally contains fats of different kinds. So you don’t need to eliminate fat from your diet as some fats actually lead to fine and fair health. So it is wise to choose the healthy fats and enjoy them in moderation.
There are two potentially harmful dietary fats like Saturated Fat and Trans Fat which are solid and call for high risk heart, arteries, etc. On the other hand, unsaturated fats are potentially helpful for the health of the body.
Monounsaturated Fat: It is mostly found in various kinds of oils and foods. The recent studies prove that consuming foods rich in monounsaturated fats improve the levels of blood cholesterol. The healthy fats of this kind decrease the risk of heart disease. Research also shows it may benefit the insulin level and controls blood sugar. This can be particularly helpful for treating Type 2 Diabetes.
Polyunsaturated Fat: The fat of this group is found in foods and the oil that derived from plant. The researches show that consuming foods containing these fats boost the cholesterol levels, which can reduce the risk of heart disease. This fat also minimizes the risk of type 2 diabetes.
Omega-3 Fatty Acids: It is kind of polyunsaturated fat made up mainly of omega 3 fatty acids and is one of the important healthy fats. Omega-3, found in some types of fatty fish, appears to reduce the danger of being attacked with coronary artery syndrome. It also takes care of irregularities in heartbeats, and help lower the blood pressure levels.
Soya Milk: It is kind of Polyunsaturated fat. This product has added health benefit. Vegetable proteins in the milk minimize the loss of calcium that passes by the kidneys. The lactose free soya milk contains prebiotic sugar as well as raffinose stachyose. These ingredients of the soya milk are the healthy fats that help to decrease the toxin in the body and also the cholesterol.
How much fat is too much?
The amount of fat that are important for your body depends upon how you lead your life, your age, weight, and most importantly the condition of your health. The recent survey recommends the intake of fat in average for each individual. It is as follows:
- Limit the intake of calories 20-35%
- Limit saturated fats to less than 10% calories
- Limit trans fats 1% of calories