Not every fat makes you fat, know which one is important for health and which one to exclude from the diet

News Topical, Digital Desk : On hearing the word fat, the first thing that comes to mind is a flabby body or a hanging belly, but do all kinds of fat really make you fat? A very interesting research has been done on fat at Harvard University- Does all kinds of fat make you fat?

When it comes to dietary fats, not all varieties are the same. Polyunsaturated and monounsaturated fats are considered good for the heart. This study has revealed that even though the calorie content of almost all fats is the same, only certain types of fats are considered to be a factor in weight gain. Let us know about some interesting facts related to fat.

Which fat is good for you?

Unsaturated fat: This is a type of fat that you should include in your diet, which comes from diet. This type of fat is found in vegetables, nuts, seeds and fatty fish. This research suggests that if unsaturated fats are consumed in limited quantities, then it can have these benefits:

• The risk of heart disease or stroke is reduced
• Good cholesterol increases, while bad cholesterol decreases
• Helps maintain your body cells and brain health
• Increases the absorption of certain vitamins such as A, D, E and K
• Reduces inflammation

Monounsaturated fat: Whole or unprocessed plant-based foods are considered the best sources of this fat. Better options for such foods are:

• Avocado
• Almonds, cashews and pistachios
• Olives and Olive Oil
• Peanuts and Peanut Butter
• Pumpkin seeds, sesame seeds, and sunflower seeds

Polyunsaturated fat: You must have read about the numerous benefits of omega 3 and omega-6 fatty acids. Both of these are considered to be the best sources of polyunsaturated fat. Omega-3 improves your heart health, sharpens the brain and is also good for your eye health. At the same time, omega-6 fatty acid supports your brain health as well as your overall development. Omega-3 and omega-6 fatty acids are found in these foods-

• Flaxseed
• Walnut
• Chia Seeds
• Canola
• Soybean
• Sunflower Oil

These fats can harm you

• Saturated fat: This fat is found in animal-based foods such as eggs, full-fat dairy products such as cheese, ice cream and butter. It can cause heart problems and increase cholesterol levels. It can cause inflammation in the body.
• Trans Fats: Artificial trans fats are considered bad for your health. Even the US Food and Drug Administration (FDA) banned it in 2018. So, don't forget to read the labels of hydrogenated vegetable oils. They may contain artificial trans fats.

Only 25-30% of your diet

Good fat does not mean that you should eat it unlimitedly and completely eliminate bad fat from your diet, provided it is not artificial trans fat. The percentage of fat in the calories you consume in your daily diet should be between 20-35%. The amount of saturated fat should not exceed 5-6%.

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