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You must have heard cutting down fat from your diet is good for your health. But, should you cut down all of it? Fats are important as they provide energy, insulation and also play an important role in brain development. So cut down those trans fats and not those you need. Here are some fats your body needs.
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Omega 3 fatty acids: They are a type of unsaturated fatty acids and have various health benefits. They improve your lipid profile, prevent heart disease, reduce your risk of depression, prevent diabetes, help improve symptoms of arthritis, etc. Foods rich in omega-3- fatty acids include fish, flax seeds, soy bean, pumpkin seeds and walnuts.
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Omega - 6 fatty acids: They are as important as omega-3s and a right balance of both types is essential for overall well being. Omega-6s are known to aid weight loss by improving lean body mass and reducing body fat. They also help in improving brain activity and prevent osteoporosis in women. Foods rich in omega-6-fatty acids are vegetable oils like sunflower oil, soybean oil, canola oil and walnuts, peanuts, almonds, sesame seeds, safflower seeds, etc.
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Monounsaturated fatty acids: These fatty acids are known to improve your blood cholesterol levels and hence decrease your risk of heart disease. They also play an important role in controlling blood sugar levels helping you manage type-2-diabetes better. High-fat foods like olives and avocados are a good source of mono-unsaturated fatty acids. Apart from these, red meat, whole milk products and nuts are also a rich source.
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Polyunsaturated fatty acids: Like mono-unsaturated fatty acids, polyunsaturated fatty acids also help in reducing the LDL (bad)cholesterol levels, improving HDL (good) cholesterol levels reducing your risk of developing heart disease and also decrease your risk of type-2-diabetes. You should include fish like mackerel, salmon, herring, trout and, corn oil and sunflower oil.
