Fat is an important element in the human body as it enters a wide range of body functions, as it provides energy to the body, promotes good health, and fat can be obtained from the diet, which is called dietary fat, but some fats increase the risk of cardiovascular disease, especially High-calorie fats, as being overweight is linked to more calories than the body needs.
Dietary sources of fats
There are many foods that contain fat, among which we mention the following:
- Nuts: Nuts contain a high content of healthy fats, fiber, vitamin E, and magnesium, which is a good source of protein, as studies have shown that people who eat nuts are less likely to develop diseases including diabetes, obesity, and heart disease.
- Coconut and copra oil: Coconut and coconut oil are among the richest sources of saturated fat, as they contain 90% of saturated fatty acids, which reduce the risk of heart disease, and a study has shown that coconut fat reduces appetite and the number of calories consumed and thus helps On losing weight.
- Eggs: Eggs contain a high amount of cholesterol and fat, as one egg contains 212 milligrams of cholesterol and 62% of fat. Studies have also shown that cholesterol in eggs does not affect the level of cholesterol in the blood of most people, in addition to that eggs contain antihistamines Strong oxidation keeps the eyes healthy and helps lose weight because it contains protein even though it contains a high amount of protein.
- Fatty fish: These include salmon, mackerel, herring, and sardines. Fatty fish contain omega-3 fatty acids that are good for heart health, in addition to containing proteins. Studies have shown that folks who eat fatty fish are less likely to develop heart condition , depression, dementia, and every one common diseases.
- Dark chocolate: Dark chocolate contains 65% of fat, and also contains iron, magnesium, copper, and manganese, which are rich in antioxidants, where studies have shown that dark chocolate can improve brain function and protect the skin from damage from exposure to sunlight.
- Cheese: Cheese is a rich source of calcium, vitamin B12, phosphorus, and selenium, as it is rich in protein, as one thick slice of cheese contains 6.7 grams of protein, in addition to that it contains healthy fatty acids that reduce the risk of developing type 2 diabetes. The second.
- Avocado: Avocado contains 77% of fat, which is a good source of potassium and fiber. Studies have shown that avocado can reduce cholesterol and triglyceride levels, and it also has health benefits for the heart and blood vessels.
- Chia seeds: Chia seeds contain 80% of the fat, as they provide 28 grams of chia seeds for 9 grams of fat. They also have many health benefits including lowering blood pressure and have anti-inflammatory effects.
- Olive oil: olive oil contains healthy fats, as well as vitamin E and vitamin K, in addition to that it is an antioxidant that fights infections and reduces the risk of cardiovascular disease.
- Full-fat yogurt: Studies have shown that full-fat yogurt can improve the health of the gastrointestinal system and reduce the danger of heart condition and obesity.
Types of fat
Knowing the difference between the types of fats helps determine which fats to avoid, and which fats should be eaten in moderation. The following explains the types of fats:
Good fats: Most good fats are considered liquid at room temperature, but they turn into a solid-state in cold weather. These fats are considered good for heart health, so experts advise eating them instead of eating saturated fats and trans fats, and they can be obtained from nuts, fish, And vegetables, and here is an illustration of good types of fats:
- Monounsaturated fats: sources of olive oil, avocado, almond, hazelnut, and peanuts.
- Polyunsaturated fats: Sources include flaxseeds, corn, soybeans, sunflower oil, salmon, tuna and other fatty fish.
Harmful Fats: Most of these fats are considered solid at room temperature, and below is an illustration of good types of fats:
- Saturated fats: Saturated fats are considered unhealthy because they raise the amount of harmful cholesterol, which results in heart condition . Sources of saturated fats are red meats, beef, lamb, eggs, palm oil, coconut oil, and full-fat dairy products like milk . , Ice cream, and butter, as the American Heart Association recommends getting no more than 5% or 6% of your daily calories from saturated fat, as saturated fats can be replaced by eating unsaturated fats, which reduces the risk of heart disease, but if The saturated fat has been replaced by your mouth Bohadarat can lead to heart disease.
- Trans fat: The taste of most fats is good but not healthy, as it raises harmful cholesterol levels and increases the risk of diseases including heart disease, stroke, and type 2 diabetes, and sources of trans fats are fries, cakes, pies, and biscuits, Cookies, ghee, popcorn, and frozen pizza, the American Heart Association recommends not getting more than 1% of calories from trans fats.