Overview
Obesity has become a global health concern, with millions of dollars spent every year in an attempt to slow down this epidemic.
According to the World Health Organization (WHO), the number of people who die from obesity-related complications exceeds that of famine.
Many people associate obesity with the number that shows up on the scale. However, this is only a part of the story.
The body fat percentage plays a more important role, especially the fat that accumulates in certain areas of the body, such as the abdomen.
Unfortunately, fat is associated with a bad reputation due to its connection with cardiovascular disease, diabetes, and stroke; however, not all fats were created equal.
In this article, we will define healthy fats and give a general overview of their positive health benefits.
What are healthy fats?
Polyunsaturated fats (PUFAs)
PUFAs are fatty acids with unstable chemical bonds. The instability of their bonds makes them extremely potent antioxidants.
PUFAs can also lower the levels of LDL (i.e., bad cholesterol) in the blood – a primary cause of heart attacks.
In one paper, scientists found that PUFAs can control several cardiovascular risk factors, which reduces your risk of heart attacks.
Common examples of PUFAs include:
- Omega-3
- Omega-6
Monounsaturated fats (MUFAs)
Monounsaturated fatty acids also have unstable bonds. However, and as the name implies, they only have one unstable bond.
Studies show that MUFAs are very effective at controlling cardiovascular risk factors.
Similar to PUFAs, these fatty acids can also lower the levels of HDL, protecting the blood vessels from oxidative damage.
Foods that contain MUFAs include:
- Nuts
- Avocados
- Olives
- Liquid plant-based cooking oils (e.g., grapeseed, sesame, sunflower, vegetable)
- Animal fats
The benefits of healthy fats
Reduce the risk of cardiovascular disease
Cardiovascular disease is the number one killer worldwide, with more deaths than any other medical condition.
This is an umbrella term the houses many illnesses, including coronary artery disease, heart failure, and cardiac arrhythmias.
By consuming healthy fats, your bad cholesterol (LDL) levels will drop, reducing the risk of arterial clogging and ischemia.
Balance cholesterol levels
People often think that cholesterol levels are the result of how much cholesterol you consume.
The truth is: the concentration of cholesterol in the bloodstream is mainly controlled by the type of fat we include in our diet.
If you eat a lot of saturated fats, you will inevitably have high levels of LDL and low levels of HDL.
Dampen inflammation
High levels of saturated fatty acids in the blood translate into a constant state of inflammation.
When you switch to PUFAs and MUFAs, the inflammation will gradually fade, eliminating symptoms of pain, swelling, and other medical conditions.
Takeaway message
Healthy fats can provide your body with numerous health benefits that improve your general well-being and lower your risk of debilitating diseases.
We hope that this article managed to highlight the role of healthy fats in improving your health.
