When you hear the word fat, what comes to mind? For most people, it’s something to avoid. After all, fats are high in calories and can lead to weight gain if you eat too many of them. However, there are a number of healthy fats that come with a variety of health benefits when consumed in moderation. These fats — which include monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids — can help support your energy level and general well-being by providing nutrition that your body can use. They also have been linked with lowering the risk of developing heart disease. In this article we'll explore some of the benefits of healthy fats and how you can incorporate more into your diet.
What Are Healthy Fats?
Fats are one of three macronutrients found in food. The others are carbohydrates and protein. Even though a fat-based diet can have health benefits, it’s important to remember that too many fats can lead to weight gain and negatively impact your health. Fats are typically broken down into these categories based on their chemical composition, including their length and saturation level. Healthy fats can be found in a variety of foods, including nuts, seeds, avocado, olive oil, fish, peanut butter, and certain types of dairy products. Most fats are made up of a combination of fatty acids. While most food sources contain a mix of these types of fatty acids, some contain higher amounts of one type over the others.
Monounsaturated Fats
Monounsaturated fats are considered a “good” fat because they are believed to have healthful properties. They are typically found in plant-based oils, including olive oil, peanut oil, and sesame oil. When eaten in moderation, monounsaturated fats can help lower your LDL (bad) cholesterol levels, which can reduce your risk of developing heart disease. They also contain essential fatty acids, which help keep your skin and hair healthy while promoting a healthy digestive system. When consumed, monounsaturated fats are broken down by the stomach, released into the bloodstream, and then used by the body for energy and to promote general health.
Polyunsaturated Fats
Polyunsaturated fats are typically found in plant-based oils and fish. They are also referred to as omega-6 fatty acids, which are primarily used by the body to create substances called eicosanoids that are necessary for proper functioning of the human body. Some of these substances include hormones, blood clotting factors, and even sex hormones. Eating foods rich in polyunsaturated fats can help reduce your risk of developing type 2 diabetes and improve your body's ability to process blood glucose. It can also help improve your blood cholesterol levels and lower your risk of developing heart disease.
Omega-3 Fatty Acids
Found in fish, walnuts, flaxseed, and hemp seed, omega-3 fatty acids are polyunsaturated fats known for their ability to promote overall health and lower the risk of developing chronic diseases like heart disease and cancer. When you eat foods that contain omega-3 fatty acids, your body converts them into metabolites that can help lower blood pressure and reduce the risk of blood clots. They can also help improve your blood cholesterol levels, which can reduce your risk of developing heart disease.
How Can Healthy Fats Help Boost Energy?
Healthy fats may help boost energy levels in a few different ways. First, they contain essential fatty acids that your body needs for proper functioning. In order to get these essential fatty acids, you need to eat them. Eating sources of healthy fats, such as avocados, seeds, and nuts, can help you boost your energy levels by promoting proper functioning of your body’s systems. This includes the digestive system, which plays a role in energy metabolism. If your digestive system is healthy, you’ll be able to more easily digest and absorb the nutrients found in the foods you eat, including fatty acids.