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What are good and bad fats?

Sources of omega 3 fatty acids: flaxseeds, avocado, salmon and walnuts

Many believe that a low-fat diet is the key to losing weight and preventing health problems. In fact, not all fats are bad. Including polyunsaturated fats such as omega 3 and omega 6 fatty acids in our nutrition is essential to improve our physical and emotional health.

Omega 3 Fatty Acids

Omega 3 fatty acids are a type of polyunsaturated fatty acids that are essential for human health and have numerous health benefits. They seem to be especially important for cardiovascular health, as they may lower cholesterol and triglyceride levels. Also, some studies suggest that omega-3 fatty acids may be beneficial in the treatment of mild to moderate depression.
Since our bodies cannot make omega 3 fatty acids, we must make sure to get them from food or fish oil supplements. Here are some food sources:

1. Fish: It is recommended to eat fish at least twice a week. Fish with the highest content of omega 3 include mackerel, trout, salmon, sardines, and other fatty fish.
2. Flaxseed: Ground flaxseeds are an excellent source of plant-based omega 3 fatty acids. You can add them to yogurt, salads, baked goods, and even to breakfast cereals.
3. Omega 3 eggs: Make sure to check the package label to buy eggs fortified with omega-3s.
4. Walnuts: They contain more omega-3 than any other nut.

Omega 6 Fatty Acids

Omega 6 fatty acids are another type of polyunsaturated fatty acids that play an important role in boosting the immune system. Some food sources of omega 6 fatty acids include soybeans, sunflower, safflower, and corn oils, as well as nuts and seeds.

Bottom line, good fats are beneficial for your health and should be included in your daily nutritional intake.

 

Jennifer Mikhael, nutritionist for Zero Diet

The Zero Diet brand is first and foremost the conviction that healthy eating is a primary factor in attaining a healthy weight and a balanced lifestyle. Thus, we offer nutrition counseling with nutritionists who are members of the OPDQ with our Zero Diet nutrition program in our centers and in companies. We have also developed a healthy frozen food product line that fulfills rigorous nutritional criteria as well as two healthy Zero Diet cookbooks.

References:

EatRightOntario. 2016. What’s the difference between Omega-3 and Omega-6 fats?
https://www.eatrightontario.ca/en/Articles/Fat/What’s-the-difference-between-omega-3-and-omega-6

WebMD. 2016. Fish Oil To Treat Depression?. http://www.webmd.com/depression/features/fish-oil-to-treat-depression#1

Author
Jennifer Mikhael, Dt.P.

Bsc. Nutritional Sciences, Major Dietetics, Université McGill / Nutritionist at Nautilus Plus since January 2013


What are good and bad fats?is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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