Types of good fat
Good fats are divided into two main types: polyunsaturated fats and monounsaturated fats.
- Polyunsaturated Fats
- Omega-3 Fatty Acids : These fats are found in fish such as salmon, mackerel, and tuna, as well as in chia seeds, flax seeds, and walnuts. Omega-3s are beneficial for brain function, reduce inflammation, and may help reduce the risk of heart disease.
- Omega-6 (Omega-6 Fatty Acids) : Found in vegetable oils such as sunflower oil, soybean oil and corn oil, Omega-6 helps หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ reduce blood cholesterol levels. Should be consumed in a balanced amount with Omega-3 to avoid inflammation.
- Monounsaturated Fats
- Found in olive oil, canola oil, avocados and nuts. This fat lowers bad cholesterol (LDL) levels and increases good cholesterol (HDL), which reduces the risk of heart disease.
Benefits of good fat
- Reduce the risk of cardiovascular disease : Good fats help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL). Thus reducing the risk of cardiovascular disease.
- Promote brain function : Good fats, especially Omega-3, help develop the brain and nervous system, and help improve memory and learning.
- Reduces inflammation in the body : Good fats have anti-inflammatory properties. Which can help reduce inflammation that may occur in the body, such as arthritis.
- Nourishes skin and hair : Consuming good fats helps keep skin and hair healthy, moisturized, and prevents dry skin or damaged hair.
Food sources with good fats
- Fish : Salmon, mackerel and tuna
- Nuts and seeds : walnuts, flax seeds, chia seeds
- Vegetable oil : olive oil, canola oil, sunflower oil
- Vegetables and fruits : avocado
Consuming good fats is important for maintaining good health. We should choose to consume more polyunsaturated and monounsaturated fats instead of saturated and trans fats. Choosing foods that contain good fats regularly will help us to be healthy and reduce the risk of various diseases that are related to consuming bad fats.