Show Eating a moderate amount of polyunsaturated and monounsaturated fat instead of saturated and trans fat can be beneficial to your health. Consumption of polyunsaturated fat in moderation is considered beneficial to the body compared to consuming trans and saturated fat. Fats are an important source of energy, help absorb fat-soluble vitamins, such as vitamins A, D, E and K, and protect the health of principal organs, such as the heart and brain. Not all fats are the same. Fats in food naturally come in different forms, such as unsaturated and saturated fats. Hydrogenation of fats produces trans fats. Total fat includes all varieties of fats, such as polyunsaturated, monounsaturated, saturated and trans fats. What is fat?Fat is an essential nutrient required for various physiological processes, such as hormones and vitamin D synthesis. It is found in almost all varieties of food, with rich sources of it contained in milk, meat and oil groups. It is also found in fried, baked and pre-packaged foods. It was once considered healthy to consume a fat-free diet, but recent studies have stated that consumption of unsaturated fats in moderation is very useful for the heart, proper growth of the body and keeping the body healthy. Other major roles of fat in the body include:
Even though fat is essential for the body, it contains more calories when compared to carbohydrates. Therefore, it is prudent to be vigilant of the quantity and type of fat consumed. The body burns the necessary amount of fats to generate energy and stores the extra fat in tissues, resulting in weight gain. It is recommended to consume good fats in moderation and skip consumption of bad fats to lose or maintain body weight. Fat plays a role in the prevention or delaying of type II diabetes and good fats are considered healthy for the heart.
What are good or healthy fats?Unsaturated fats are considered as good or healthy fats because they improve the health of vital organs and subsequently improve the health of the body. Consumption of good fats in place of saturated and trans fats benefits the body by lowering cholesterol levels. Good fats are in liquid form at room temperature but turn solid at low temperatures. Different varieties of good fats include polyunsaturated and monounsaturated fats. Polyunsaturated fats
Monounsaturated fats
SLIDESHOWFoods That Aren't as Healthy as You Think See SlideshowWhat are bad or unhealthy fats?Unhealthy fats increase the levels of bad cholesterol or low-density lipoprotein, and at high levels, they may increase the risk of heart disease and cause other health problems. This does not mean you have to totally refrain from bad fats from your diet. However, limiting their consumption is recommended. Different varieties of bad fats include saturated and trans fats. Saturated fats
Trans fats
It is important to focus on limiting your fat intake irrespective of the type. Limiting this intake is essential for overall weight balance. Furthermore, reducing your intake of foods with saturated and trans fats, in particular, helps build up a healthy body. Health NewsMedically Reviewed on 8/31/2021 References Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A Healthy Approach to Dietary Fats: Understanding the Science and Taking Action to Reduce Consumer Confusion. Nutr J. 2017;16(1):53. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/ HelpGuide. Choosing Healthy Fats. https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm American Heart Association. Polyunsaturated Fat. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats Which is better for you polyunsaturated or monounsaturated?Polyunsaturated fats are potentially even better than monounsaturated. In one study, replacing foods high in saturated fat with polyunsaturated fat sources reduced the risk of heart disease by 19% ( 21 ).
Are monounsaturated fats bad for you?Monounsaturated fats are good for your health in several ways: They can help lower your LDL (bad) cholesterol level. Cholesterol is a soft, waxy substance that can cause clogged, or blocked, arteries (blood vessels). Keeping your LDL level low reduces your risk for heart disease and stroke.
Is polyunsaturated or monounsaturated fat worse?Monounsaturated fat is typically considered to be slightly healthier than polyunsaturated. Oils like olive oil, canola oil and sunflower oil are made up of different percentages of primarily mono- and poly-unsaturated fats. This is why these oils are considered some of the healthiest options available today.
Is polyunsaturated fat a bad fat?Polyunsaturated fats — along with monounsaturated fats — are considered healthy fats, as they may reduce your risk of heart disease, especially when substituted for saturated fats ( 1 , 2 , 3 , 4 ).
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