The Good Fats...

Foods and oils include a variety of fatty acids, but fat gives them their flavor. Fats are not created equal. Some fats are healthier than others and may help in improving your health. 

Knowing the different types of fats might help you, which fats to consume in moderation. Plants and animal foods both contain fatty acids that are good for the body. Fat is as important in your diet as protein and carbohydrates. Do you know that some vitamins require fat to dissolve and provide nutrients. 

Doctors and dieticians recommend “heart-healthy” fats like monounsaturated and polyunsaturated fats to be included in daily diet. Note that healthier fats tend to be liquid at room temperature, usually found in vegetable oil and olive oil. 

Consuming meals high in monounsaturated fat has been demonstrated in studies to enhance blood cholesterol levels and reduce the risk of cardiovascular disease. foods like almonds, peanuts ( and other nuts). olive oil, avocado are rich in monounsaturated fat.

However, the body can't produce Polyunsaturated fats, which are also known as "essential fats", to get polyunsaturated fats we have to consume plant-based and animal-based foods. Studies show that monounsaturated and polyunsaturated fats can reduce the risk of heart disease by decreasing blood cholesterol levels.

Another type of good fat is Omega-3 fatty acids, which have been found to be very helpful to your heart. It's also good in lowering your cholesterol and blood pressure level. Salmon, Tilapia, Cod, Halibut (other types of seafood), flaxseed, chia seed are foods rich in Omega-3 fatty acids.

It's also good to add tofu, soy, sesame oil, and sesame seeds to your daily diet, to ensure you get the right amounts of good fats.

And as always, I highly recommend checking with your dieticians and physician on the right amount of fatty acids you should consume daily, to ensure safety and successfully meet your health and weight goal.