The percentage of body fat is something that many of us are aware of these days. Among the many health problems that can result from excess fat storage are elevated cholesterol levels, fatty liver, obesity, insulin resistance, and cardiovascular disease.
However, does this imply that one has to completely reduce the amount of fats and oils that they consume in their diet? No, not at all!
Each and every one of our cells relies on fat for structural support, and the absorption of several vitamins—including A, D, E, and K—is dependent on the availability of dietary fats.
The omega-3 fatty acids that are found in good fats contribute to the preservation of our brain health.
Animal fats are high in saturated fatty acids, which raise LDL cholesterol and cardiovascular disease risk. Hydrogenated fats like vanaspati and margarines, which contain trans-fatty acids, elevate LDL and lower HDL. Thus, both fats are “Bad Fats”.
PUFA are abundant in sunflower, corn, soybean, walnut, flax seed, and fish oils. Heart-healthy omega-3 fatty acids are PUFAs. Chia seeds, flax seeds, walnuts, canola, and soybean oils contain omega-3 lipids.
PUFA and MUFA lower LDL cholesterol, while high PUFA consumption may lower HDL cholesterol. According to the above classification, "ideal" cooking oils/fats should include more monounsaturated, optimum polyunsaturated fats, and less saturated and trans fats.
On a daily basis, consume at least one of the following foods that are rich in omega-3 fats: fish, walnuts, canola or soybean oil, flax seeds.