Fats help in the absorption of fat-soluble vitamins A, D, E, and K. Fats are either saturated or unsaturated, and most foods with fat have both types. But usually there is more of one kind of fat than the other. Saturated fat is solid at room temperature, which is why it is also known as "solid fat. Poultry and fish have less saturated fat than red meat. Saturated fat is also in tropical oils, such as coconut oil, palm oil, and cocoa butter.
You'll find tropical oils in many snacks and in non-dairy foods, such as coffee creamers and whipped toppings. Foods made with butter, margarine, or shortening cakes, cookies, and other desserts have a lot of saturated fat. Saturated fat can raise your cholesterol. This is a fat that has been changed by a process called hydrogenation.
This process increases the shelf life of fat and makes the fat harder at room temperature. Some animal-based foods have small amounts of naturally occurring trans fats. Most trans fat comes from partially hydrogenated oils PHOs. PHOs cannot be used in food sold in Canada. Trans fat can raise your cholesterol, so eat as little trans fat as possible.
Unsaturated fat is liquid at room temperature. It is mostly in oils from plants. If you eat unsaturated fat instead of saturated fat, it may help improve your cholesterol levels. Polyunsaturated fats also have a lower smoke point, which is the temperature at which an oil starts to smoke When oil smokes, its fat breaks down and produces harmful substances, some of which have been linked to cancer and neurodegenerative diseases in animal studies 49 , 50 , A low omegato-omega-6 fatty acid intake may cause inflammation, an underlying factor for many diseases.
You should also take care to not overconsume polyunsaturated fats or improperly store or heat them. Fatty fish is particularly rich in omega-3s, while plant-based oils made from safflower or flax and grape seeds are good sources of omega-6s. Especially omega-3 may promote heart health, healthy infant development and brain function in older adults.
Still, there are certain risks associated with consuming copious amounts or improper storage and cooking. Nonetheless, you should aim to make polyunsaturated fats — especially omega-3s — a healthy part of your diet. Your body actually needs fat for energy and to process certain vitamins and…. Some fats are better for you than others and may even promote good heart health. Know the difference to determine which fats to avoid, and which to…. Many healthy and nutritious foods were unfairly demonized for being high in fat.
Here are 9 high fat foods that are actually incredibly healthy. Shortening is a type of fat used in cooking and baking. This article reviews what shortening is and whether it is good or bad for your health. The balance of polyunsaturated Omega-6 and Omega-3 fatty acids is heavily distorted in the Western diet, raising the risk of all sorts of serious….
Monounsaturated fats are healthy fats found in olive oil, avocados and some nuts. This article discusses the potential health benefits of these fats. Your diet includes dozens of fats, each with a different function and effect. Here is everything you need to know about how good and bad fats affect…. Getting your meals delivered can save major time on meal prep. Numerous foods are marketed as healthy but contain hidden ingredients.
Here are 14 "health foods" that aren't as nutritious as you thought. Health Conditions Discover Plan Connect. What Are They? This article examines food sources, health benefits and potential risks of polyunsaturated fats. Share on Pinterest. What Are Polyunsaturated Fats? Food Sources. Omega-3 fatty acids are good for your heart in several ways. Check the total fat in one serving. Be sure to add up the number of servings you eat in one sitting.
Look at the amount of saturated fat and trans fat in a serving -- the rest is healthy, unsaturated fat. Some labels will note the monounsaturated and polyunsaturated fat contents. Some will not. Make sure most of your daily fats are from monounsaturated and polyunsaturated sources. Many fast food restaurants also provide nutrition information on their menus. If you do not see it posted, ask your server.
You also may be able to find it on the restaurant's website. Foods and oils with higher amounts of polyunsaturated fats include: Walnuts Sunflower seeds Flax seeds or flax oil Fish, such as salmon, mackerel, herring, albacore tuna, and trout Corn oil Soybean oil Safflower oil To get the health benefits, you need to replace unhealthy fats with healthy fats.
Eat walnuts instead of cookies for a snack. But be sure to keep your portion small, as nuts are high in calories. Replace some meats with fish.
Try eating at least 2 meals with fish per week. Sprinkle ground flax seed on your meal. Add walnuts or sunflower seeds to salads. Cook with corn or safflower oil instead of butter and solid fats.
Alternative Names. Related MedlinePlus Health Topics.
0コメント