It is considered that fats should make 30% of daily calorie intake. But fats are not equally healthy. Monounsaturated fats help neutralize harmful effects of triglycerides. It makes monounsaturated fats especially beneficial for our heart and cardiovascular system. Even those who want to lose weight need fats in their diet. So, before saying no to fats, one should distinguish between “good” and “bad” fats.
What Fats Does Your Body Need?
Below is the list of foods with monounsaturated fats content. Don’t forget other organs need polyunsaturated and saturated fats (e.g. large bowel) for proper functioning. That’s why we can amend the list by moving butter, milk, cream, cheese, insides and marbled meat from the second group into the third.
Healthy Fats
“Good” fat group includes the following foods:
- Peanut butter,
- Olive oil,
- Avocado,
- Soy beans,
- Nuts,
- Corn oil,
- Canola oil,
- Sesame seed,
- Sunflower and pumpkin seeds.
Unhealthy Fats
“Bad” fat group includes the following foods:
- Marbled meat,
- Insides,
- Sausages,
- Butter,
- Ice cream,
- Mayonnaise,
- Milk,
- Cream,
- Cheese,
- Palm oil.
Neutral Fats
The middle group comprises the following foods:
- Red meat,
- Chicken,
- Fish.
Especially Unhealthy Fats
Pay attention to the fact that fats in chips, some candies, confectioneries and fried dishes are especially unhealthy not only because they are mostly hydrogenated (which are fats processed to make them harder so they do not melt at the room temperature) but also because these fats are exposed to thermal treatment, which leads to unhealthy changes in their structure.
