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Although we often blame fats for the development of obesity and numerous diseases, they should not be excluded from your menu. They are a group of compounds necessary for the proper functioning of the body. It is worth finding out where to find healthy fats and how to include them in your own diet.

WHAT ARE FATS?

Fats, along with proteins and carbohydrates, are the main nutrient for humans. They perform many important functions, including:

are a source of energy,
provide protection for internal organs,
are an important component of the nervous system, including the brain,
ensure the proper functioning of the eye,
have a positive effect on the body's immunity,
adipose tissue secretes biologically active substances, e.g. leptin, which is involved in the regulation of appetite.
BREAKDOWN OF FATS

The basic classification of fats is the division according to the type and number of double bonds in the carbon chain. Thus, we can divide them into:

saturated fat,
unsaturated fats.

They can also be divided according to the sources of fat in the diet. We distinguish:

animal fats (present in meat, dairy products, eggs, fish),
vegetable fats (found, among others, in oils, seeds, nuts, avocados).
SATURATED FAT

Saturated fatty acids have only single bonds. We find them mainly in animal products, although of course they also occur in plants.

Products rich in saturated fats are:

fatty types of meat and sausages,
offal,
bacon,
fatty dairy products (e.g. rennet cheese, mold cheese),
animal fats, such as butter, lard, lard,
cocoa beans, coconut and oil palm fruit.

Excess saturated fats in the diet is not beneficial to health. They cause an increase in total cholesterol, including LDL fraction lipoproteins, which are referred to as bad cholesterol. With their increase, the risk of developing cardiovascular diseases increases, including atherosclerosis, ischemic heart disease and occurrence of myocardial infarction and stroke.

UNSATURATED FATS

Unsaturated fatty acids have at least one double bond. These are mainly vegetable fats, but their source is also fish and, in small amounts, other animal products. Unsaturated fats are additionally divided into monounsaturated and polyunsaturated.

Monounsaturated fatty acids are present in many plant products, especially such as: olive oil, rapeseed oil, sunflower, sesame, hazelnuts, peanuts, almonds, pistachios, avocados. Unlike saturated fats, they have a neutral or beneficial effect on blood cholesterol levels.

Polyunsaturated fatty acids are called essential fatty acids that must be supplied with food. Particular attention should be paid to the omega-3 fatty acids, the sources of which are, for example:

fish,
seafood,
canola oil,
walnuts, almonds,
linseed, chia seeds, pumpkin seeds.

Omega-3 fatty acids have many beneficial properties, including:

lower the level of bad cholesterol and increase the level of lipoproteins of the HDL fraction (good cholesterol),
lower blood pressure,
are the main component of the retina of the eye, enable proper vision,
fight inflammation,
increase the insulin sensitivity of tissues,
promote weight loss,
improve mood and sleep quality.
HEALTHY FATS IN THE DIET

According to the Polish Nutrition Standards, the consumption of saturated fats should be kept to a minimum. This means that products rich in saturated fats should be avoided, and their only source may be low-fat animal products, such as lean meat and dairy products.

Unsaturated fats should dominate the daily menu. Particular care should be taken to ensure adequate intake of omega-3 fatty acids. For this, it is recommended to eat 2 portions of oily fish per week. In some cases, additional supplementation may be considered.

A great model of nutrition that takes care of the right proportions of fatty acids is the Mediterranean diet. It contains unprocessed plant products, fish, seafood and limits the consumption of animal products, especially meat. This is the diet most recommended in the prevention and treatment of m. cardiovascular diseases, obesity, neurodegenerative diseases. You can find the Mediterranean diet in the offer of the Sofra Health Institute.