Which fats are good fats?

Polyunsaturated fats have a chemical structure containing two or more double bonds. Polyunsaturated fats are also liquid at room temperature.

The main sources of these two types of nutrition are vegetables, fruits, nuts, and fish.

Although there are no recommended daily intakes for monounsaturated fats, it is recommended to consume them as much as possible, along with polyunsaturated fats, to replace saturated and trans fats.

Polyunsaturated fats are abundant in soybean oil, corn oil, sunflower oil, and safflower oil. They are essential fats necessary for normal bodily functions, but our bodies cannot produce them and must obtain them from food. Polyunsaturated fats are used to build cell membranes and coat nerve fibers. They are essential for blood clotting, muscle movement, and anti-inflammation.

There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flaxseed, walnuts, canola oil, and soybean oil. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oil.

However, studies show that consuming only unsaturated fats may not be good for cardiovascular health, and consuming saturated fats is not as dangerous as previously thought, so their consumption is still advisable.

On the other hand, small, dense LDL particles have been shown to contribute to atherosclerosis, the formation of plaques in arteries leading to heart disease.

Eating saturated fats doesn't necessarily increase small, thick LDL cholesterol. In some cases, the risk of plaque buildup may even decrease with saturated fat consumption.

It is recommended to consume a variety of fats (unsaturated and saturated fats) in the recommended proportions.

Source: https://nhandan.vn/nhung-chat-beo-nao-la-chat-beo-tot-post859586.html