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Healthy fats are among the most important and beneficial types of healthy fats

Healthy fats are among the most important and beneficial types of healthy fats

 Healthy fats are among the most important and beneficial types of healthy fats

Despite its bad reputation for fats that help a person gain obesity and some diseases, there is a type called healthy fatsThis type of fat is essential in any good diet, such as the ketogenic diet, and oddly enough, these diets are designed for weight loss.

Fats that you should add to your diet

We now hear about " good fats " and "bad fats". When we hear about “good fats,” it means that although they are still higher in calories than 1 gram of protein or carbohydrates, they have proven significant health benefits and do not need to be cut out of the diet as we once thought. However, "bad fats" should be avoided if possible.

There are four main dietary fats found in food:

1_ saturated fats.
2_ trans fats.
3_ unsaturated fats.
4_ polyunsaturated fats.

There are two types of "good fats" - polyunsaturated fats and monounsaturated fats. Let's take a look at each and how you can include them in a healthy diet.

  • Polyunsaturated fats include soybean oil, corn oil, various nuts and seeds such as walnuts, sunflower, sesame, and pumpkin seeds, and fatty fish such as salmon, tuna, and trout. An advantage of polyunsaturated fats is that some contain omega-3 fatty acids.

  • Monounsaturated fats include various oils, such as olive oil, peanut oil, canola oil, and sunflower oil. It also includes foods like olives, peanut butter, and avocados.


As mentioned, some fats are healthier than others. Monounsaturated fats and polyunsaturated fats are healthy fats, while saturated and trans fats are unhealthy types, and it is preferable to avoid them and limit their intake. Because they contribute to many diseases; Heart disease, diabetes, obsessive-compulsive disorder and some types of cancer.

The benefits of healthy fats on the body are to provide the body with energy and keep it warm, in addition to producing certain hormones (such as testosterone and estrogen), better absorption of vitamins (such as A, D, and E), and playing an important role in wound healing. It is also necessary to support cell growth

Help to lose weight:

  • Healthy or harmful fats provide 9 calories per gram, compared to 4 calories each in protein and carbohydrates.
  • If you stick to a diet that provides moderate to high amounts of monounsaturated fat, it can help with weight loss, as long as you don't eat more calories than you burn.
  • It improves insulin sensitivity in the blood. Insulin is a hormone that controls blood sugar and its function is to transport sugar from the blood into the cells, and the production of insulin is necessary to prevent high blood sugar and diabetes.

Reduce the risk of heart attacks:

Excessive production of cholesterol in the blood by eating foods rich in this fat is one of the most important risk factors for heart disease because it can block arteries or lead to a heart attack or stroke.

Other benefits of healthy fats:

• • Keep nails healthy.
• • Contributes to the feeling of eating and thus losing weight.
• • Contribute to the production of many healthy hormones such as growth hormone.
• • Control the production of some enzymes necessary for health and cell formation.
• Helps rejuvenate the skin.

(sources of healthy fats)

  • Olives and olive oil are full of heart-healthy monounsaturated fats.
  • Fatty fish in clunding: fresh tuna, sardines, salmon and mullet.
  • Nuts are rich in healthy fats.
  • Eggs: One whole hard-boiled egg contains 3.5 grams of healthy fats.
  • Avocados are rich in a monounsaturated fatty acid called oleic acid.
  • Yogurt contains a good percentage of healthy fats.
  • Chia seeds are one of the best plant sources of Omega 3.

That's it for today. If you feel something useful, please share this with your loved ones, and don't forget to reveal your thoughts in the comment box. Or if you have any cool ideas or any questions, don't forget to share them by commenting. Until then, be happy, keep smiling, keep asking questions and please keep reading my articles. See you in the next article.