Fats that are beneficial to health, such as unsaturated fats found in olive oil and nuts. When discussing “healthy fats,” we’re generally referring to unsaturated fats, which are considered beneficial for your health.
Key Characteristics:
- Unsaturated Fats:
- These are the primary “healthy fats.”
- They include:
- Monounsaturated fats: Found in foods like olive oil, avocados, and nuts.
- Polyunsaturated fats: Found in foods like fatty fish (salmon, tuna), flaxseeds, and walnuts.
- These fats can help improve blood cholesterol levels, which can lower the risk of heart disease.
- Essential Fatty Acids:
- Some polyunsaturated fats, like omega-3 and omega-6 fatty acids, are essential. This means your body cannot produce them, so you must obtain them from your diet.
- Omega-3s, in particular, have been linked to various health benefits, including reducing inflammation and supporting brain health.
Why They’re Considered Healthy:
- Heart Health:
- They can help lower “bad” cholesterol (LDL) and raise “good” cholesterol (HDL).
- Brain Function:
- Essential fatty acids play a crucial role in brain development and function.
- Overall Health:
- They support cell growth, hormone production, and the absorption of certain vitamins.
Where to Find Them:
- Avocados
- Nuts (almonds, walnuts, etc.)
- Seeds (chia, flax, etc.)
- Olive oil
- Fatty fish (salmon, mackerel, etc.)
In contrast to “healthy fats,” it’s important to limit intake of saturated and trans fats, which can have negative health effects.
Sources
Gemini AI, a digital mind and language model, offered this explanation.
