Fats are controversial in food debates. By the time the “fat loss” movement took off in the 1980s, many people were surprised that the “keto” diet was not a high-fat diet disaster.

The USA Today website specifically stated that fats are naturally present in the American diet; It is found in the oils, fish and vegetables (such as avocados) that we eat. They are an essential part of a healthy diet and are essential for energy, cell function, hormone production and nutrient absorption.

Nutritionist Chris More agrees that not all fats are created equal. But generally fats are essential in our diet. According to Mohr, we need “healthy” fats but often don’t get enough (omega-3).

Omega-3 is a polyunsaturated fat, and it’s an essential nutrient, meaning our bodies can’t make it on their own. But according to the National Health and Nutrition Examination Survey, 68 percent of adults and more than 95 percent of children consume less than the recommended amount.

Omega-3 is most commonly found in fish, although you can also get it from dark leafy vegetables, flaxseeds, hemp seeds, and walnuts. Omega 6 – another type of polyunsaturated fat – is also essential. But Mor says we have no problem incorporating them into our diet; Because it is found in many cooking oils, nut butters and eggs.

A nutritionist says we get a balance in fat sources. According to the Dietary Guidelines for Americans, fat should make up 20 to 35 percent of our daily calories, and less than 10 percent of that should come from saturated fat.

The guidelines also say to avoid trans fats, which are known to increase the risk of heart disease, stroke and type 2 diabetes.

“Eating too much of some types of fat is not good for us, while others are,” More says. He continues: “There are nuances not only in terms of quantity, but also in terms of the quality of the fats we eat.”

There are 4 main types of fats: trans fats, saturated fats and two types of trans fats.

Trans Fats: Commonly found in the form of partially hydrogenated oil, it is known to increase the risk of heart disease, stroke and type 2 diabetes.

Saturated Fat: It is commonly found in solid forms such as meat, butter and coconut oil.

Saturated Fats: A heart-healthy choice over “good” cholesterol levels.

Polyunsaturated Fats: It contains beneficial omega-3 fatty acids and omega-6 fatty acids.

What are the benefits of Omega-3?

Omega-3 fatty acids support heart health and may help reduce the risk of cancer, cognitive disease, and eye disease. According to Mohr, an omega-3 deficiency can manifest as dry skin and brittle hair. Studies show a relationship with mood; Omega-3 has anti-inflammatory properties that can relieve stress.

The Dietary Guidelines for Americans recommend adults eating a 2,000-calorie diet eat at least 8 ounces of seafood per week. Pregnant and lactating women are advised to eat 8 to 12 ounces of low-mercury fish per week to achieve the benefits for baby’s development. A serving is about 4 ounces of fish.

Fish is the most common source of omega-3, and proven favorites include salmon and tuna. But Mohr recommends trying herring, sardines and anchovies. You can get some leafy green vegetables, vegetable oils, nuts, flaxseeds and flaxseed oil.

More recommends that those who don’t consume enough fish look at omega-3 supplements of at least 500 milligrams. For those who don’t eat fish, consider an algae oil supplement; Fish contains Omega 3 content.

Are saturated fats bad?

Most people believe that saturated fat increases the risk of low-density lipoprotein cholesterol (bad cholesterol) and heart disease. But some recent studies challenge those principles and suggest that there is less of a link between saturated fat and an increased risk of heart disease than previously thought.

According to Mohr, saturated fats are “one piece of the puzzle” when it comes to heart disease risk. More says that when people are told to reduce saturated fat in their diet, they instead increase their intake of refined carbohydrates, such as added sugars.

It may lower low-density lipoprotein (LDL), but it also lowers high-density lipoprotein cholesterol (the good cholesterol) and raises triglycerides, More says. Instead of focusing only on reducing saturated fat, it is better to use unsaturated fats instead of saturated fats in the diet.