Beneficial Fats for a Healthy Lifestyle

Beneficial Fats for a Healthy Lifestyle

The fat found in food is composed of fatty acids, carbon, hydrogen, and oxygen, arranged in various ways. It can be categorized based on its chemical structure as follows:

1. Saturated fatty acids are fats where carbon structure is arranged together. This type of fat can be produced by the body itself.

If consumed excessively, it can lead to high blood cholesterol, blockage of blood vessels, and cause ischemic heart disease.

2. Unsaturated Fats (Unsaturated fatty acid) are fats where the remaining carbon can bind to the hydrogen. It can be further divided into:

a. Monounsaturated fatty acids (Monounsaturated fatty acid), including oleic acid (Oleic acid), which is a fatty acid that the body can produce itself. However, consuming it in large amounts does not cause heart disease and tends to help reduce blood lipids.

b. Polyunsaturated fatty acids (Polyunsaturated fatty acid), which the body cannot produce itself and must be obtained from food. The important fats are Omega-3 (Alpha-linolenic acid) and Omega-6 (Linoleic acid).

Among the dietary fats, healthy fats that reduce the risk of heart disease are found in the polyunsaturated fat group. Which foods contain these fats? Let's find out.

Olive oil

It is an oil that is rich in oleic acid (Oleic acid), which does not increase blood cholesterol levels and is a good source of vitamin E. Vitamin E is an antioxidant that helps reduce the risk of cancer and prevents damage to blood vessels, thereby reducing the risk of coronary artery disease.

Plant seed oil

Canola oil, rich in oleic acid, has the ability to lower LDL cholesterol (bad cholesterol). It also contains Omega-3 and Omega-6, which help in reducing triglyceride fat, preventing the adhesion of platelets that can lead to coronary artery blockage. All these properties make it an essential component in reducing the risk of heart disease.

Researchers have discovered that soybean oil, corn oil, safflower oil, and cottonseed oil - commonly used vegetable oils - contain more omega-6 than omega-3. Excessive consumption of omega-6 can lead to high blood pressure, blood clotting, acute ischemic heart disease, and edema. Therefore, it is recommended to use these oils sparingly and avoid consuming foods that are cooked with excessive amounts of oil, such as fried foods. It is best to consume boiled or steamed foods instead.

Fish oil

Fish oil, found in marine fish such as salmon, tuna, sardines, and herring, is high in omega-3 fatty acids. Consuming fish twice a week can help reduce the risk of heart disease and cancer, while also improving mental health and mood. It should not be confused with cod liver oil.

Nuts

Almonds, walnuts, peanuts, and pecans are rich in unsaturated fats, particularly monounsaturated fatty acids, which can help lower LDL cholesterol levels. Walnuts are also a good source of Omega-3 fatty acids. However, when consuming nuts, it is important to avoid roasted nuts with added salt, as they are high in calories and sodium.

Despite their health benefits, it is crucial to note that these fats are high in calories, and excessive consumption of high-fat foods may lead to obesity. Therefore, it is essential to consume these foods in moderation and according to one's body needs.

SOURCES: Good Fats, Bad Fats, by Rosemary Stanton, PhD, Marlowe & Co. * The PDR Family Guide to Nutrition and Health, Medical Economics Co. 2003 WebMD Inc. All rights reserved.

by Dr. Rungthip Wanwimonsuk, general practitioner

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