Good fats or also called unsaturated fats , are foods of great importance for the proper functioning of the body, especially for chemical and metabolic processes vital to our survival.
In the following article, we present you with important information related to good fats, so you can learn about their benefits.
What are good fats?
Unsaturated or unsaturated fats are considered “good” fats and are found in various products of nature . At room temperature, these fats are liquid, not solid like saturated fats. There are two broad categories of good fats: monounsaturated and polyunsaturated fats.
They are called this way, because they have one or more double bonds in their carbon chain. Omega 3 and omega 6 fats are examples of unsaturated fats. Compared to saturated fats, they have an incomparable advantage with respect to the health of the individual.
Important: The high consumption of good fats compared to bad fats, helps to reduce bad cholesterol levels and raise good cholesterol, helping against the damage caused by cardiovascular diseases. They also make it possible for vitamins A, E, D, and K to reach cells.
In this sense, a study on “Oils and fats: effects on health and global regulation” , describes in detail the characteristics of these unsaturated fats. (1)
types of good fats
Nature provides the human being with elements for their nutrition, mainly to obtain energy , including fats. Here are two different types of good fats for our daily diet:
monounsaturated
Monounsaturated fatty acids (MUFA) are characterized by having a single double bond in their chemical formula, and at room temperature they are liquid.
They have the ability to lower total cholesterol and low-density cholesterol , when their consumption partially replaces saturated fatty acids.
Note: The main monounsaturated acid is oleic acid , present in olive oil, in a high percentage.
polyunsaturated
Polyunsaturated fatty acids ( PUFA) have more than one double bond in their chemical formula, and are found in foods of plant origin and also in some animals such as sea fish and shellfish.
They are called “essential” because the body is not capable of synthesizing them and they must be consumed through the diet or supplements. These acids are divided into long-chain fatty acids called omega 6 and omega 3.
Note: The omega 6 fatty acid is represented, in a high percentage, by linoleic acid and its derivative, arachidonic acid. For its part, omega 3 is represented by linolenic, eicosapentaenoic and docosahexaenoic acids.
In fact, a scientific study highlights the importance of these fatty acids for a lower risk of cardiovascular disease. (two)
Foods rich in good fats
Foods for human consumption have many properties, derived from their chemical compounds. The following have unsaturated fats as their protagonist , among which we can mention:
Vegetable oils
Among the most widely consumed oils rich in good fats is corn oil , which is rich in polyunsaturated fatty acids. In fact, it is the one with the highest amount of omega 6 (linoleic acid).
Note: Soybean oil, or soybean, is also rich in polyunsaturated fatty acids such as linolenic, oleic, and linoleic, and only a minor portion of saturated fatty acids.
Similarly, safflower oil contains significant amounts of unsaturated fatty acids, there being two varieties: one with a high content of monounsaturated fatty acid (oleic acid), and the other with a high content of polyunsaturated fatty acids (linoleic acid).
blue fish
Fish such as salmon, mackerel, tuna or sardines , among other varieties, contain omega 3 polyunsaturated fatty acids , which help prevent cardiovascular disease.
Note: Very fatty oily fish contain a greater amount of omega 3 fatty acids ( DHA and EPA).
Nuts
Nuts such as walnuts, almonds, peanuts, chestnuts, hazelnuts, pistachios, among others, have significant amounts of monounsaturated and polyunsaturated fats.
Avocado
The avocado is a fruit with a significant content of monounsaturated fatty acids, mainly oleic acid that helps reduce low-density cholesterol and increase high-density cholesterol.
Eggs
The fats present in the egg are monounsaturated and polyunsaturated acids; the most common is omega 3 chain linolenic acid , whose fat is easily digestible and beneficial to the body.
Whole grain cereals
Cereals such as wheat, rice, corn, oats, rye, barley, sorghum, and millet are called whole grains . All these grains have different proportions of unsaturated fatty acids.
Important: A study on “Whole grain cereals and their health benefits” concludes that regular consumption of whole grains protects against the development of cardiovascular disease, type 2 diabetes, cancer, among others. (3)
green leafy vegetables
Green leafy vegetables, such as lettuce or spinach , apart from the vitamins and minerals they contain, contain unsaturated fats.
soy products
Foods derived from soybeans such as soymilk, soy sauce, miso (soybean paste), tempeh (a kind of soybean cake) and tofu contain polyunsaturated fatty acids such as linolenic, oleic and linoleic, from its seed.
cod liver oil
Fish oil contains essential fatty acids from the omega 3 chain in the form of EPA and DHA.
Bottom line: For comparison, a tablespoon of flax oil contains 6,900 mg of omega-3s, while a tablespoon of cod liver oil contains 2,800 mg.
Seeds
Seeds such as sunflower , chia, sesame and pumpkin have unsaturated oils among their chemical components.
Key Findings
- Good fats are essential fatty acids for the body.
- They help in pathologies of the circulatory system.
- They are found in nature.
- They are divided into monounsaturated and polyunsaturated essential fats.
- They can be found in foods such as vegetable oils, oily fish, cereals, eggs, seeds, among others.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.