Thus far this month, we have discussed ways to keep your diet and lifestyle healthy, so we’ll continue on by discussing healthy fats. Fats are important to our nutritional intake so it is important that we take care of the different types we consume. Fats can be categorized into three groups: unsaturated fats, saturated fats, and trans fats. The ones we will be discussing today are in the unsaturated fats category. They are primarily vegetable and liquid at room temperature and have good health benefits. (Mahan & Raymond, 2017) As such, we will discuss a few examples of healthy fats, as well as their benefits, that you could consider adding to your diet.
Omega-3 Fatty Acids (FAs): As we discussed last week, omega-3 FAs are important fats for the body. According to the National Institutes of Health (NIH), there are three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These omega-3 fatty acids are important for different functions in the body, including the “heart, blood vessels, lungs, immune system, and endocrine system.” In addition, they are important components for the membranes of the cells in our body. Dietary sources include fish, nuts, and seeds (i.e. flax, chia, and hemp seeds). Fish high in omega-3 include salmon, tuna, mackerel, and sardines.
Monounsaturated Fats (MUFAs): MUFAs are a better substitute for saturated fats (SFAs) when it comes to cooking (i.e. using olive oil instead of butter). These fatty acids have proven to be anti-inflammatory. Examples such as “olive, peanut, canola, and sesame oils as well as avocado oil also inhibit and reduce inflammation by interfering with proinflammatory compounds.” (Mahan & Raymond, 2017). Some suggestions include using extra virgin olive oil as the main ingredient for sauces, salad dressings, and marinades and even using unrefined coconut oil can for sautéing. Other dietary sources include olives and trans fat-free nut butters such as cashew butter and almond butter.
Polyunsaturated Fats (PUFAs): The predominant PUFA consumed in the American diet is the essential fatty acid (EFA) linoleic acid. It is essential because our bodies need it but we are incapable of synthesizing it. It is important to consider your cholesterol levels when dealing with or discussing fats. Earlier this month, we talked about different types of Cholesterol. If you recall, HDL (high-density lipoprotein cholesterol) is good cholesterol while LDL (low-density lipoprotein cholesterol) is bad cholesterol. “Replacing PUFAs for carbohydrates in the diet results in a decline in serum LDL cholesterol.” (Mahan & Raymond, 2017). Examples of PUFAs include safflower oil and sunflower oil, pumpkin and sesame seeds, walnuts, pine nuts, cashews, pumpkin seeds, Brazil buts, etc.
The overall summary is that it is better to increase the ratio of unsaturated fat in your diet as compared to saturated fats and trans fats. The former has been linked to heart disease and an increase in LDL (bad cholesterol) while the latter can raise blood cholesterol levels. As always, it is best to consult with your doctor if you even have any questions or concerns as different things work for different people.
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Mahan, L. K., & Raymond, J. L. (2017). Krause’s Food & the Nutrition Care Process (14th ed.). Elsevier.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020