Learn about healthy fats and their role in the body?

Fats raise cholesterol and cause countless health problems. Who among us has not heard this sentence in his life? This is a belief held by many ordinary people, but scientific research and studies have not proven the validity of this statement.

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Not all fats are the same, and not all of them are harmful to health. On the contrary, the body needs a certain amount of fat, just like it needs protein and carbohydrates. Fat provides energy, aids in the absorption of vitamins, plays an effective role in protecting the heart and brain, and contributes to improving mood. However, all of these benefits are limited to healthy or good fats.

What are healthy fats? They are called "good fats," and they include monounsaturated fats and polyunsaturated fats, which the body needs for many of its functions. They provide energy and support heart health, reduce the risk of vascular disease, and give a feeling of fullness, which contributes to weight loss.

However, despite the importance of these fats, they should be consumed in moderation and only in the quantities required by the body, as they are considered high-calorie substances that can harm your health if consumed in excess.

Types of healthy fats Your diet should contain a moderate amount of good fats, as they are very important for your body. These fats are divided into two types, as follows:

Omega-3 fatty acids It is considered a type of unsaturated fat, and it is a type of fat that is beneficial to health. It has many types, including:

Eicosapentaenoic acids. Docosahexaenoic acid. These two types are among the most beneficial for the body, and can be found in fish and algae.

Alpha-linolenic acid: The body converts it to the other two types of omega-3 because it is less beneficial to health than them. It is found in some types of plants.

healthy unsaturated fats There are two types of unsaturated fats:

Monounsaturated fats: These are considered one of the most important types of healthy fats, so your diet should include them. You can find them in the following types: Peanut oil. olive oil. Avocado. Peanut butter. Canola oil. Pumpkin seeds. Some types of nuts.

Polyunsaturated fats: One of the healthy fats that has many benefits for the body, especially heart health and protecting it from disease. It also plays an effective role in reducing blood vessel diseases. Omega-3 and Omega-6 are the most popular types, and you can find it in the following varieties: soybean. Walnuts. Sunflower oil. Sunflower seeds. Corn oil. Fatty fish. Flax seeds. Chia seeds.

Healthy benefits of fats In fact, fats are one of the body's most important nutrients, as they are the primary source of energy and are also very important in performing many vital functions. Among their indispensable benefits are the following:

Maintaining healthy cholesterol levels in the body, through omega-3 fatty acids, which contributes to improving heart health.

Healthy fats improve markers of inflammation and healthy clotting. Studies and research have shown that this can be achieved by following the Mediterranean diet, which contains many foods with high levels of monounsaturated fats.

One of the most prominent benefits of good fats is improving one's psychological and emotional state.

Plays a role in improving brain functions. Helps brain development. Healthy fats play a role in nerve regeneration processes in the brain. Supports and improves liver health. Omega-3 and polyunsaturated fats reduce liver fat. Monounsaturated fats contribute to strengthening and improving bone health. Good fats reduce sleep disturbances, especially nuts such as almonds. Improves skin condition and makes it glow. Good fats, the unsaturated type, control blood sugar levels. It works to lower blood pressure.

Healthy benefits of fats for bodybuilding Many people who want to build muscle and become more fit believe that they should avoid eating fats. This is also a false belief. Therefore, we will mention the benefits of good fats in the diet below:

At the beginning of long workouts, your body uses carbohydrates to produce energy. Over time, this reserve runs out, and the body begins to use healthy fats to produce the energy needed to continue. Good fats boost levels of good cholesterol, which is important for the production of growth hormone, which helps in the manufacture of amino acids, which are the building blocks of protein in building muscle.

Adipose tissue stores various vitamins and minerals, which help you perform well during exercise. It gives a feeling of fullness, thus preventing overeating of foods and fast food. The role of healthy fats in keto The keto diet is based on a low-carb, high-fat diet, which forces the body to burn fat for energy instead of using carbohydrates. However, when choosing this diet for weight loss, you must choose foods that contain good fats. We recommend the following:

Choose natural sources of fats instead of processed ones.

You can rely on avocado and some nuts such as: (walnuts and almonds). Use natural oils such as: (olive oil). Healthy fats for weight loss Good fats play a role in weight loss, and nutritionists recommend including foods that contain these fats, including the following:

Some nuts. Nut butter. Fatty fish. Avocado. Use full-fat yogurt. Use olive oil instead of processed oils. Flax seeds. Chia seeds. You can lose weight by eating dark chocolate, as it contains large amounts of oleic acid, lower amounts of sugar, and antioxidants.

Do healthy fats make you gain weight? It is not necessary to eat it in moderation as part of a balanced diet, as weight gain can occur with excessive consumption of any of the nutrients, whether carbohydrates, fats, or proteins.

Good fats help in losing weight for the following reasons:

Improved blood sugar levels. It contains high calories, which is why it makes you feel full for long periods. It helps reduce snacking and reduces the calories you consume through these meals.

Where are healthy fats found? You should rely on good fats, which include polyunsaturated fats such as: (Omega 3, Omega 6, and monounsaturated fats), and stay away from trans fats, and not eat too much saturated fats. You can find unsaturated fats in the following foods:

Sources of healthy fats Natural vegetable oils such as: (sesame oil and olive oil). Cashews. peanut. Avocado. Pumpkin seeds. Flax seeds. Fish oil. Sunflower oil. Walnuts. Pine. Flax seeds. With this, you will be able to differentiate between healthy fats and harmful fats. You will now know that they are not the same, and you can choose good fats and omega acids and how to include them in your diet starting today.