Fats are often demonized and are debunked due to linkage of animal fats with rise in obesity and heart diseases, especially coronary heart diseases in which one of the coronary arteries taking oxygenated blood to the heart becomes clogged leading to Angina or heart attack. But, fats are an important constituent of a healthy and balanced diet. Fats are a primary source of energy for the body, there are many fat soluble vitamins that cannot be absorbed and function without fats, including vitamin A, D, E, K. Essential fatty acids such as omega-3 and omega-6 fats cannot be produced in the body and are crucial for brain development and other important functions.
By filling up the adipose tissue, fats provide insulation to your body, without eating good fats your skin would loose its luster and shine. Fats provide you with way more energy than proteins and carbohydrates combined that is why people living in Northern areas cannot survive harsh winters without having animal fats. The fats you need to avoid are Trans Fats that are found in processed foods, packaged foods, and bakery items. Saturated fats in animal products such as milk, cheese and meat should be limited unless you are having a regular vigorous work out or a strenuous physical activity.
Unsaturated fats are considered good fats and are safe to consume, fish, nuts, olive oil, avocados have good fats that don’t pose any health risk. Adults should get around 35% of their daily calories from fats, if you don’t eat enough fats, you’d experience with fatigue and poor energy and concentration. Some healthy sources of saturated fats are sea food, dairy and coconut oil, however the intake should be limited if their is a high risk of coronary heart disease or obesity. Canola oil, olive oil, peanut oil, nuts and seeds are heart-healthy, these monounsaturated fats raise the good cholesterol in blood (HDL). Get your omega-3 fats that fight inflammation and are heart-healthy from fatty fish like tuna, salmon, mackerel and sardines.
So, now you know fats are an essential component of a balanced diet, and you need to include more good fats into your diet that are good for your heart and the brain, and are a good source of energy for the body.