Foods That Contain Good Fats
Foods That Contain Good Fats
Not all foods that contain fat should be avoided. Foods that contain good fats should be consumed regularly, because good fats are needed by the body to supply energy, help absorb vitamins, and even maintain heart health.
So far, fat is considered bad and harmful to health. This assumption is not entirely true. Fat is also needed by the body, especially good fats. Apart from being a source of energy, fat can help absorb various fat-soluble vitamins, namely vitamins A, D, E, and K.
Good Fat for the Body
In general, fats are divided into saturated fat, unsaturated fat, and trans fat. These unsaturated fats are known as good fats.
Good fats themselves can be further divided into monounsaturated fats and polyunsaturated fats. The most commonly known types of good fats are omega-3 and omega-6 fatty acids, both of which are polyunsaturated fatty acids.
You are advised to eat a variety of foods that contain good fats on a regular basis, especially those containing omega-3 and omega-6. This is because these two fatty acids are needed by the body but cannot be produced by the body, so they need to be taken from food. That is why, omega-3 and omega-6 are also called essential fatty acids (essential fatty acids).
What Foods Contain Good Fats?
Foods that contain good fats can come from animals (animals), or from plants (vegetables). In addition to a variety of types, foods rich in good fats can be found easily in the market or supermarket.
The following are some examples of foods that contain good fats based on the types of good fats contained in them:
Monounsaturated fats (monounsaturated fatty acids)
Eating foods that contain monounsaturated fats can protect the heart and blood vessels, and reduce the risk of heart disease. These fats work by maintaining good cholesterol (HDL) levels, while reducing bad cholesterol (LDL).
Monounsaturated fats are found in various foods and vegetable oils, such as:
- Nuts, such as peanuts, cashews, and almonds.
- Olive oil.
- Peanut butter.
Polyunsaturated fats (polyunsaturated fatty acids)
Like monounsaturated fats, polyunsaturated fats are also good for heart and blood vessel health.
There are 2 types of polyunsaturated fats that are most commonly known, namely omega-3 and omega-6. Here are some examples of foods that are high in these good fats:
- Omega-3: salmon, sardines, mackerel and walnuts.
- Omega-6: soybeans, walnuts, sunflower seeds, sesame seeds, and corn.
Meet Your Good Fat Consumption Needs
According to the recommendation of the Ministry of Health of the Republic of Indonesia, the ideal fat consumption is around 67 grams per day, or no more than 5 tablespoons per day.
Besides being good for the heart, eating foods that contain good fats is also believed to reduce the dependence of rheumatoid arthritis sufferers on corticosteroid drugs.
Good fats are also known to reduce the risk of certain types of cancer, slow down dementia or senility, reduce the risk of Alzheimer's disease, and help brain and eye development in children.
So, eat foods that contain good fats on a regular basis. However, if you have certain medical conditions or diseases, first consult with your doctor to find out the recommended type and portion of food, according to your health condition.