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.

Sources of the above two types come mainly from vegetables, fruits, seeds and fish.

Although there is no recommended daily intake of 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 found in soybean oil, corn oil, sunflower oil, and safflower oil. They are essential fats that are needed for normal body functions, but our bodies cannot make them and must get them from food. Polyunsaturated fats are used to build cell membranes and coat nerves. They are needed for blood clotting, muscle movement, and 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, flaxseeds, 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 oils.

However, studies show that consuming unsaturated fats alone may not be good for the heart, and consuming saturated fats is not as dangerous as previously thought, so it should still be used.

On the other hand, small, dense LDL has been shown to contribute to atherosclerosis, the buildup of plaque in the arteries that leads to heart disease.

Not all saturated fats increase small, dense LDL. In some cases, saturated fat consumption may even reduce the risk of plaque buildup.

Eat 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