Health Matters – An A to Z Guide to Good Health – U is for Unsaturated Fat
An A to Z Guide to Good Health – U is for Unsaturated Fat
Let’s understand fats so this time it is U is for unsaturated fat. Many people have and are still trying to remove all fat from their diet. Too much fat is bad for us because it generally makes us fat and may clog our arteries and cause many health problems. However, good fats are essential for our health and we must understand the difference. We should aim to reduce the saturated fats in our diet and choose unsaturated fats instead, of which there are two types:
🌱 Polyunsaturated fats – these are the unsaturated fats found primarily in oils from plants and include sesame and safflower seeds, corn and soybeans, and many nuts and seeds and their oils.
🥑 Monounsaturated fats – these are also from plants and include canola, olive and peanut oils, and avocados.
🫒 Both polyunsaturated and monounsaturated fats are much better for our health, particularly polyunsaturated fats which can help lower cholesterol levels especially if you use these oils instead of the saturated and hydrogenated fats. I highly recommend using good-quality olive oil for cooking and salad dressings.
🧠 Essential fatty acids are polyunsaturated fats that help reduce the risk of cancer, heart disease, allergies, arthritis, eczema, depression, fatigue, poor brain development in children and more. These fats are alpha-linolenic acid (Omega 3) and linoleic acid (Omega 6).
🌻 Omega 6 is only found in the seeds and oils of the following, hemp, pumpkin, sunflower, safflower, sesame, corn, walnut, soybean and wheat germ oil. You can crush these and put them on your cereal at breakfast for a healthy start to your day, which is also full of protein to fuel your day.
🐟 Omega 3 can be found in oily fish such as salmon, mackerel, sardines, and herrings. I recommend Omega 3 supplements to my clients and take them myself because they are beneficial to health and it is difficult to get sufficient Omega 3 from our diet. However, if you have a history of heart problems, I recommend consulting your doctor before taking any supplements.
Live with joy and health. 💚
Elizabeth Beetham