What Are Bad Fats?
Choose fat between good fat or bad fat. The key of both is balanced when consumed.
The story about the nutrition of fat consumed is actually quite simple, namely saturated fat which is often called bad fat and polyunsaturated fat which is also called good fat. There are actually about 10 tricky points about fat. But now we only discuss how to get a balanced fat from two types of polyunsaturated fats, especially omega 3 and omega 6.
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First, there is a little explanation for the terms omega 3 and omega 6. Both refer to the chemical structure of fatty acids. There are several types of omega 3 and omega 6 fatty acids that we consume, so actually there is not only one type. These fatty acids are not included in the bad fat group. Even some groups include essential fatty acids (essential = important) which can only be obtained from food because our bodies cannot produce them. When consumed in small, balanced amounts, essential fatty acids can support growth, healthy vision, and brain function.
The problem is in the balance of the amount consumed. Generally, the food we eat contains a lot of omega 6 fats. However, a little consumption of omega 3. When there is no balance when consumed, it will interfere with health.
The conditions that occur today are not the same as what our ancestors experienced. They consume a balanced amount of fatty acids from plant-based foods such as vegetables, fruit, nuts, and whole grains.
Although these foods appear to be lean, in fact all plant-based foods contain both types of essential fatty acids. Vegetables and fruit also contain a balanced amount of omega 6 and omega 3 fatty acids.
But what happened in the last 150 years, the food that is generally consumed has changed quite a lot. Now most people consume omega 6 more than 15 times the amount of omega 3. This amount is considered far from the ideal number.
One thing that affects this balance is the amount of fat contained in cereals that are consumed today, especially corn oil which contains lots of omega 6. Consumption of food today is also an excess of omega 6 which is obtained from fried foods, baked goods, chips, sauces salads and sweets. And at the same time, consumption of omega 3 is still lacking, which can actually be obtained from fish, vegetables, and nuts.
An easy way to reduce fat intake is to balance the amount consumed. Because in fact the fat consumed mostly comes from omega 6.
Then eat more fish. If you're not used to cooking fish as often as possible, start with canned tuna or salmon, which can be used as a substitute for poultry in dishes such as casseroles and pastas. If you can't eat enough fish for a week, you can add fish oil supplements.
Vegetables and fruit naturally contain a balance of fatty acids, so it's a good idea to include some vegetables and fruit in your diet. Fat in fruit is stored in the seeds, usually in edible seeds such as berries and kiwis. Both are types of fruit with healthy fats in them. Nuts and seeds can be consumed as a snack. Both can be a substitute for chips and biscuits which generally contain lots of omega 6.
How To Get Healthy Fats In Your Food
Foods that contain heart-healthy fats include nuts, seeds, olives, olive oil, seafood, and avocados. Here are some ways you can do to get healthy fats everyday.
Nuts and Seeds
Almonds, pistachios, walnuts and pecans are considered 'tree nuts', as they contain more heart-healthy omega-3s than peanuts. Even though these foods are not nuts, they are classified as legumes.
Olive Oil and Olives
Olive oil is also a great source of heart-healthy monounsaturated fats. If the scent of extravirgin olive oil is too strong for you, choose olive oil that is lighter in aroma but still has the same calories as regular olive oil. The difference is only in the aroma which is not too thick.
Seafood
Fatty fish naturally contain omega 3 which is good for heart health. But unfortunately, generally the amount of fish consumed is still less than the recommended portion. Seafood is recommended to be consumed twice a week.
Avocado
Avocados are actually classified as fruit but contain good monounsaturated fats.