We’re pretty sure you have already heard about two of the main fat types that are commonly found in our foods. They are saturated and unsaturated fats. You’ve probably even heard that we should avoid as much as we can the first type and eat more of the second one. But, what are unsaturated fats and why are they so important for our overall health?
There are two types of unsaturated fats; the polyunsaturated fats and monounsaturated ones. They are both in liquid form and the first type of these unsaturated fats contains the omega -3 and omega -6 fatty acids. We’re pretty sure you know all about these types of fats and the essential role they play in our brain development, heart health and also, skin, hair, bone and reproductive system’s health as well. For more about these fatty acids, click here.
The unsaturated fats are vital for our metabolism and nervous system. These types of fats also promote lowering our “bad” cholesterol and raise our “good” HDL cholesterol level. That is why, unsaturated fats are often described as the “good” fats when compared with saturated ones. Fortunately, unsaturated fats can be found in many common foods and incorporating them into our everyday diet is an easy process. When including these fats into your diet, means you’re fighting against high cholesterol levels (leading to many life-threating diseases), protecting your cardiovascular system, your nervous system an also, speeding up your metabolism. BWT, these benefits are all scientifically-proved, so, never doubt the importance of replacing saturated with unsaturated fats.
Salmon is a cold-water fish. It is a fatty fish that means it is full of unsaturated fats. Especially the ones that help our heart function better. Luckily, salmon has low levels of mercury and its considered to be a great source of protein. No to forget, salmon is high in omega -3, -6 and -9 fatty acids that are vital for your brain’s health and everything related to it. That means, you can easy incorporate this fish into your everyday diet and it won’t harm you at all!
Almonds are a perfect source of not only different kind of vitamins like vitamin E, but they also are high in unsaturated fats. They contain both type of unsaturated fats; monounsaturated and polyunsaturated ones. Almonds are great for our skin, hair, nails etc. They are a great course of protein but be careful; you shouldn’t overeat them since too many can make your weight uncontrollable. 8 to 10 full almonds are the perfect amount to consume.
As you’ve probably thought, avocados are a great source of healthy fats. This fruit, being the only one to contain fats, is high in unsaturated ones and many other nutritional values that are essential for an optimal health. It can become a great replacement in your sandwich of cheese and most importantly, mayonnaise.
Extra virgin Olive oil
Only one tablespoon of olive oil contains almost 13 grams of unsaturated fats and only 2 grams of saturated ones. That is why, olive oil is heart-friendly. Especially due to the fact it also contains omega -3 and omega -6 fatty acids. Try to include this oil in your diet as e great replacement of other vegetable oils and butter.