Eating fatty foods is needed to meet the energy intake for the body. However, eating too much fatty food can actually increase calorie levels which cause weight gain.
Fat has a crucial role for anyone who wants to go on a healthy diet. Fats contain essential fatty acids that are able to maintain healthy skin, become a source of energy, and help manage vitamins that are soluble in fat.
In general, fat is divided into saturated fat, unsaturated fat, and trans fat. Good fats for the body are known as unsaturated fats consisting of single and double unsaturated fats. It is advisable to consume the types of foods that contain unsaturated fat to taste every day.
Meanwhile, consumption of saturated fats and trans fatty acids must always be limited. This restriction aims to avoid the danger of high cholesterol, clogged arteries, and heart disease.
Healthy Fatty Food Menu as a Daily Diet Menu
Fatty food is not entirely bad. You can get the benefits through the consumption of unsaturated fatty foods or fats to maintain good health. Eating unsaturated fatty foods is part of a healthy diet that is believed to be able to balance cholesterol levels. One type of diet is the Mediterranean diet.
A study found that eating foods that are rich in good fats, such as fish, vegetable oils, and nuts, can reduce the risk of cardiovascular disease. Foods with unsaturated fat can help the absorption of vitamins and make the stomach more full.
List of foods with monounsaturated fat
This type of good fat can be found in certain types of oils and foods, including:
- Avocado
- Vegetable oil
- Nuts, such as peanuts, cashews, pecans and almonds. This includes real peanut butter.
List of foods with polyunsaturated fats
Not difficult to find types of foods that contain polyunsaturated fats. Usually, polyunsaturated fats can be found in oils derived from plants.
Omega-3 fatty acids are a type of polyunsaturated fat. Omega-3 is thought to be very beneficial for heart health. Not only does it reduce the risk of coronary artery disease, omega-3 can stabilize the heart's work and reduce blood pressure. Omega-3 can be obtained from salmon, sardines, and mackerel.
The following is a list of foods that contain polyunsaturated fats, including:
- Know.
- Soft or liquid butter.
- Grains and nuts, such as sunflower seeds, pumpkin seeds, sesame seeds, and walnuts.
- Soy sauce made from soybeans.
- Vegetable oils, such as corn oil, sesame oil, soybean oil, canola oil and sunflower oil.
Meet the Need for Unsaturated Fat Consumption for Health
Unsaturated fats are needed to reduce blood pressure, increase high-density lipoprotein (HDL) or good fats, and reduce bad fats or triglycerides. Meet the needs of unsaturated fats by eating types of foods that contain omega-3 fatty acids which are effective in preventing strokes and heart disease. Healthy fats are also thought to help reduce the risk of colon cancer.
Eating fatty foods that contain enough unsaturated fat is believed to reduce the dependence of corticosteroid treatment for patients with rheumatoid arthritis.
Meanwhile, fatty foods that are rich in omega-6 content are believed to maintain heart health. The types of fatty foods that contain omega-6 fatty acids and linoleic acid are corn oil, soybeans, walnuts, and sunflower seeds.
Do not forget to always consult the nutritional adequacy rate with a doctor or a licensed nutritionist in order to get the ideal dose according to your health conditions.
