Fatty foods do tend to have a negative image in the eyes of the public. Yes, fatty foods, like fried foods and fast food, are usually shunned because they are considered bad for health. However, you know, not all fatty foods are bad for health, some even make you healthy?
Broadly speaking, fats can be grouped into three types, namely saturated fat, unsaturated fat, and trans fat. Fats that can be obtained naturally are saturated fats (bad fats) and unsaturated fats (good fats).
An easy way to distinguish whether a fat in a food is saturated or not is to look at the form of the source of fat itself. In general, saturated fats are solid at room temperature.
Meanwhile, unsaturated fats are good fatty acids for the body. Unsaturated fats consisting of monounsaturated fats and double chain unsaturated fats that are good for body and heart health. This type of fat can reduce levels of bad cholesterol such as LDL, so that it can reduce the risk of heart disease and stroke.
Meanwhile, trans fat is a type of fat often found in foods that have gone through a process such as roasting. Trans fats also increase ‘bad cholesterol’, aka LDL, and increase your chances of heart disease and cholesterol.
Good fat for the human body
As mentioned earlier, fat that is good for the body is fat called unsaturated fat. Unsaturated fat or High Density Lipoprotein (HDL) functions to carry bad fat to the liver, to be processed and then removed from the body. The more levels of HDL levels, the better for the body.
As explained by Dr. Karin Wiradarma from KlikDokter, unsaturated fats are generally liquid at room temperature, such as fish oil, vegetable oil and olive oil. Apart from being liquid, there are also solid, unsaturated fat foods that you can consume regularly. What are those?
Besides being able to improve mood, dark chocolate or dark chocolate is also a good high-fat food that is beneficial for the body. The study found that people who consumed dark chocolate five or more times a week had a lower risk of heart disease than those who did not consume it at all. It also said that consumption of 30 grams of dark chocolate can give you 9 grams of good fat.
Avocados are known as one of the fruits that have the best unsaturated fat content compared to other types of fruit. Unsaturated fats in avocados are also believed to be good for increasing fetal weight while still in the womb.
Unlike other fruits that are rich in carbohydrates, avocados are high in fat content (77 percent). You can eat it directly, make juice, or eat it using bread.
Fish that contain omega-3 fatty acids such as salmon, sardines, and tuna are good sources of unsaturated fats. Omega-3 fatty acids in fish are believed to be able to improve heart health and brain health, including for the elderly.
There is no doubt that vegetables are indeed the healthiest type of food for humans. Besides containing unsaturated fats, green vegetables such as broccoli, spinach, and kale also contain omega-3 fatty acids that are good for the heart and brain. Try to consume two to three bowls of vegetables every day.
Olive oil, aka olive oil, is widely used in the Mediterranean diet. This oil is rich in good fats, which are monounsaturated fats. In addition, olive oil is also rich in vitamins E, K, and antioxidants.
Olive oil has also been shown to reduce cholesterol, blood pressure, and the risk of heart disease. You can use this type of oil for sauteing or as a salad mixture.
So, fatty foods do not always have a negative impact on the body. There are also foods that contain good fats that actually make healthy. The foods above are an example. Even so, remember to limit the amount and don’t overdo it. Anything that is excessive won’t be good, right?