A Healthy Diet Means Watch Your Fats
While a healthy diet means being careful with which carbohydrate foods you eat, it also involves minimizing the total amount of fat you consume – but some fat in the diet is essential.
Unsaturated fats, such as those found in sunflower or olive oil, nuts, seeds, or oily fish, are best. There ore two types of unsaturated fats – monosaturated fats such as found in olive oil, and polyunsaturated fats, which include omega-6 oils found in plant oils like sunflower or soya oils, and omega-3 oils in fatty fish.
These essential fatty acids (EFAs) can help to lower cholesterol levels, and because the omega-3 oils in fatly fish help to make the blood less sticky and less likely to clot, they protect against a heart attack or stroke. A healthy diet should include at least one or two portions of oily fish such as mackerel, sardines, or herring every week. Saturated animal tats should be avoided as they increase the risk of heart and circulatory diseases. If you do eat meat, make sure it’s lean.
Transaturated fats ore solid at room temperature and unsaturated fats are liquid. To harden unsaturated fats to make margarines, manufacturers hydrogenate them. This converts the unsaturated fats into either saturated fats, or into transaturated fats, which means that the unsaturated fats lose their health benefits.