All About Fats: Why You Need Them in Your Diet

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About this sample


Words: 959 |

Pages: 2|

5 min read

Published: Nov 7, 2018

Words: 959|Pages: 2|5 min read

Published: Nov 7, 2018

Fat is an essential part of our daily diet and is important for good health. There are different types of fats, some fats being healthier than other. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of balanced diet.

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When eaten in large amounts, all fats, can contribute to weight gain. Fat is superior in energy than any nutrient and so consuming less fat overall is likely to help with weight loss. Consuming less saturated and trans fats may help out lesser your risk of heart disease. Always check the labels when buying products and select the varieties that are low in fat and higher in poly and monosaturated fats.

So a diet is balanced, but that also includes the fair consumption of fats in your daily die. keep in mind that saturated and trans fats will help you stay healthy.

Eating larger amount of saturated fat increases the danger of heart disease and blood cholesterol levels. One must know the importance of fat. These fats are usually solid at room temperature and are found in animal-based goods. Packed foods typically have high amount of fat (such as packed potato chips). Deep fried and high fat take away foods (Such as hot chips, hamburgers, pizzas).

Unsaturated fats are key part of a healthy diet. These fats help out reduce the hazard of heart disease and lesser cholesterol levels (among other health benefits) when they substitute saturated fats in the diet.

There are two types of unsaturated fats polysaturated and monosaturated fats. Healthy fats include monosaturated fats and polysaturated fats (omega -3 and omega-6). These fats assist the cholesterol balance in your blood by lessening the bad (LDL) cholesterol and boost the good (HDL) cholesterol. Replacing saturated and trans fats with better ones helps to worse your risk of heart disease and high blood pressure. The food that have monosaturated fats are avocados, almonds, cashews and peanuts, cooking oils made from plants or seeds like canola, soybeans, peanut, sesame and sunflower oils.

Sources of polyunsaturated fat (omega -3 and omega-6) include fish, linseed, tahini, chia seeds, brazil nuts and walnuts, safflower, canola oil.

Omega-3 fats are type of polysaturated fat that, related to other dietary polyunsaturated fats, reduces your danger of heart sickness. Omega -3 can worsen heart rate and progress heart rhythm, lower triglycerides, lessen the hazard of blood clotting, lower blood pressure, enhanced blood vessel function and wait the buildup of plaque. Consuming omega-3 is considered to be importance of the fact in your daily diet. So it’s main to include omega-3 fats from marine, plants and animals.

Omega-3 is found mainly in oily fish like tune, salmon, sardines and blue mackerel. Other excellent sources are fish like barramundi and flathead, and seafood. Try eating 1-2 serves a week as a part of your healthy diet.

Good sources of plant-based omega-3 include walnuts, chia seeds, linseed and spreads made from canola and soybean. Always include that provide at least 1 gram of plant-sourced omega-3 every day.

Omega -3 is also originate in animal products like eggs, chicken and beef. So try consuming these animal products at least once in a week.

  • Take account of 2-3 serve of fish a week (100-150g per serve up). A handful of unsalted nuts make a recovered snack any point of the daytime.
  • exploit oils and cooking oil spreads made from lime, sunflower, canola and safflower oil in food preparation and on sandwich and toast as an alternative of butter (If you don’t like the flavor of butter on sandwiches).
  • Include foods contain good fats to your chief meals. Utilize avocado, brood nuts or sesame seeds in salads. Include walnuts, ground or total linseeds and chia seeds to blend fries. For all time having well again snacks is always a top part of your diet.

Trans fats be unsaturated fat that have been process and as a effect, perform like unsaturated fats. Intake elevated amount of Trans fats can boost the levels of LDL and decrease the level of good cholesterol in the body which is a major hazard factor for heart disease. It is central to minor the quantity of Trans fats you eat to help out you stay healthy.

Trans fats are originate in several packaged foods and in butter and some margarines. exploit food labels to match up to foods and prefer those with smaller quantity Trans fats. It is great for health to change saturated and Trans fats with mono and polyunsaturated fats.

Cholesterol is a type of fat found in food, but also in our blood. Cholesterol has many important functions in the body but having high levels of the wrong type of cholesterol in the blood increases heart disease risk. It was once thought that eating too much cholesterol in the blood increases heart disease and consuming major dietary cause of high blood cholesterol level. But we now know that eating too much of foods containing higher amount of saturated and Trans fats is a bigger problem and has a much greater influence on blood cholesterol levels.

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Cholesterol in food only has a small effect on the level of cholesterol in your blood. Cholesterol is a fat found in your blood. It’s produced naturally in your body. High total blood cholesterol is a risk factor for heart disease. So it is always good to include good cholesterol in your daily diet.

Works Cited

  1. Australian Government. (2020). Healthy eating. Australian Government Department of Health.
  2. Harvard T.H. Chan School of Public Health. (n.d.). Fats and cholesterol. Harvard Health Publishing.
  3. Heart Foundation. (2022). Fat.
  4. Mayo Clinic. (2021). Dietary fats: Know which types to choose.
  5. National Institutes of Health. (2020). Omega-3 fatty acids: Fact sheet for health professionals.
  6. Sacks, F. M., Lichtenstein, A. H., Wu, J. H. Y., Appel, L. J., Creager, M. A., Kris-Etherton, P. M., Miller, M., Rimm, E. B., Rudel, L. L., Robinson, J. G., Stone, N. J., & Van Horn, L. V. (2017). Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation, 136(3), e1–e23.
  7. US Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025.
  8. Willet, W. (2019). The Mediterranean diet: Science and practice. Public Health Nutrition, 22(11), 2019–2021.
  9. World Health Organization. (2018). Healthy diet.
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All about Fats: why You Need them in Your Diet. (2018, October 26). GradesFixer. Retrieved May 19, 2024, from
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