Monounsaturated and polyunsaturated fats are considered "good" fats. These healthy fats offer numerous benefits, contributing to better heart health and overall well-being.
Understanding "Good" Fats
- Monounsaturated fats: These fats help maintain healthy cholesterol levels. They're primarily found in plant-based oils like olive oil and avocados. [Source: Harvard Health, BHF, Mayo Clinic]
- Polyunsaturated fats: Also beneficial for cholesterol levels, polyunsaturated fats are crucial for overall health. Examples include omega-3 and omega-6 fatty acids found in fatty fish (like salmon), nuts, and seeds. [Source: Harvard Health, BHF, HelpGuide, Healthline]
The Importance of Choosing Healthy Fats
Replacing saturated and trans fats with monounsaturated and polyunsaturated fats is strongly linked to improved cardiovascular health. [Source: NHS, Mayo Clinic] Saturated and trans fats, conversely, negatively impact cholesterol levels, increasing the risk of heart disease. [Source: Harvard Health, BHF, UCSF Diabetes Education, American Heart Association]
Examples of Foods Rich in Good Fats:
- Avocados: Rich in monounsaturated fats.
- Olive oil: A staple source of monounsaturated fats.
- Fatty fish (salmon, tuna, mackerel): Excellent sources of omega-3 polyunsaturated fats.
- Nuts and seeds (almonds, walnuts, chia seeds): Contain both monounsaturated and polyunsaturated fats.
- Dark chocolate (70% cacao or higher): Provides monounsaturated and polyunsaturated fats.
By incorporating foods rich in monounsaturated and polyunsaturated fats into your diet, you can improve your overall health and reduce the risk of heart disease. Remember to limit your intake of saturated and trans fats. [Source: Healthline, American Heart Association]
