Despite popular belief, fat is one of the three most important macronutrients required by the body, along with protein and carbohydrates. Fat provides energy, helps in vitamin absorption, and promotes cell growth.

However, it is crucial to understand that not all fats are the same. There are two types of fat: saturated fats and unsaturated fats. What's the difference between these two fats?

What is saturated fat?

Saturated fat is a form of fat without double bonds. This type of fat is commonly known to be unhealthy fat, and saturated fat is typically solid at room temperature.

Animal sources containing this fat include red meat, butter, cheese, and other dairy products. Some vegetable oils, like coconut and palm oil, contain saturated fat.

Saturated fats are more stable and resistant to oxidation; thus, they do not quickly break down and become rancid. This is why saturated fats are commonly found in processed meals and while cooking at high temperatures.

Consuming excessive amounts of saturated fat can raise LDL cholesterol (bad cholesterol) levels in the blood. High LDL cholesterol levels increase the risk of heart disease and stroke.

Read more: How To Reduce Trans Fat Intake

What is unsaturated fat?

Unsaturated fats are typically liquid at room temperature, in contrast to saturated fats. Fish and a variety of plant meals contain this fat.

Monounsaturated fats and polyunsaturated fats are two types of unsaturated fat. Monounsaturated fats consist of a single double bond in their chemical structure. This type of fat can help lower LDL cholesterol levels while increasing HDL cholesterol. Olive oil, canola oil, avocados, and nuts all contain it.

Polyunsaturated fats, on the other hand, contain numerous double bonds. Additionally, this fat has omega-3 and omega-6 fatty acids, which are essential to cell growth and brain function. Flax seeds, chia seeds, salmon, tuna, and sunflower oil all contain this oil.

How to choose healthy fats for your meals

All things considered, fat is a necessary component of a balanced diet and does not have to be totally avoided. To ensure that fats are beneficial to the body, it is crucial to choose and eat healthy fats in balance.

The following advice can help you consume fat in a healthy way:

Choose unsaturated fats

To achieve your dietary fat requirements, prioritize unsaturated fats. Unsaturated fats can help lower bad cholesterol and boost good cholesterol.

Read more: Guidelines For Choosing Low-fat Beef Parts

Limit saturated fats

Although the body requires a small amount of saturated fat, excessive consumption may increase the risk of heart disease. Limit your saturated fat consumption by eating lean meat, low-fat dairy products, and avoiding high-fat animal products, including red meat, chicken skin, and offal.

Avoid trans fats

Limit your intake of trans fats, which are common in processed foods like chips, pastries, and margarine, as well as fast food.

Be mindful of the portions

Weight gain is possible even with healthy fats. As a result, it's important to monitor portion sizes and keep daily nut consumption to no more than one handful. Apply a small amount of oil or frying spray to the pan.

Combine it with a balanced diet

A balanced diet that includes fiber, protein, vitamins, and minerals—all of which may be found in fruits, vegetables, whole grains, and sources of animal or plant protein—must be consumed in addition to healthy fats.

Consuming healthy fats such as avocado, nuts, seeds, eggs, and olive oil can be good to the body, but keep portions in check. Excess fat consumption may lead to obesity, which increases the risk of heart disease and other chronic diseases.

If you find it challenging to plan a meal that is nutritionally balanced and fits your body's requirements, you can either visit a doctor, a nutritionist, or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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