Saturated and not saturated, mono- and polyunsaturated, omega-3 and omega-6 – there are a lot of various fats. It’s easy to get mixed up with them. What are they and which of them you should have more? Let’s sort it out.

Harmful for the health:

Trans-fats

Not saturated fatty acids turned from the liquid into the solid ones by means of hydrogenation. They can be found in convenience foods and ready products such as chips and vast majority of margarines. Stay away from all products that contain hydrogenated vegetable oils.

Need to reduce:

Saturated fats

These fatty acids are rich in carbon atoms that are saturated with hydrogen atoms. Fats rich with acids are solid at room temperature. There are lots of saturated fatty acids in butter, lard, fat dairy products and also the dishes with the mentioned products including buns and rolls, creams and desserts.

Saturated fats taken in big amounts, increase simultaneously the “bad” cholesterol rate and “good” one as well.

They block the irreplaceable fatty acids operations, but they are the best sources of liposoluble vitamins A, D and E.

You shouldn’t exclude saturated fats out of your diet but some of us take them too much. Most dietitians agree that this group of fats shouldn’t exceed 5% of the total caloricity norm.

Wholesome when moderated:

Polyunsaturated fats

These fats are in liquid condition at the room temperature. They can become rancid in warmth or if they are kept for too long. It’s not recommended to fry them as there appear harmful-for-health free radicals as a result of their oxidation.

So, polyunsaturated fats increase the risk of cancer development. Try to avoid them when frying something. They are in corn, sunflower seed and safflower oils; in some sorts of nuts, seeds and fishes. Polyunsaturated fats cut down the level of the “bad” cholesterol not touching the “good” one. However, they are the perfect source of liposoluble vitamin E.

Polyunsaturated fats group contain such needy fatty acids as linoleic acid (omega-6 group) and alpha linolenic acid (omega-3 group). These fatty acids should be taken regularly as they fabour the growth and normal organism vital activity. They help to maintain the health and are the wonderful preventive measure against lots of diseases.

Omega-6 group fats are contained in the bulk majority of vegetable oils. Don’t subject them to the long-term heating to keep their salubrity.

Omega-3 group fats are easy to find in linseeds, rapeseeds, walnuts and pumpkin seeds (and also in oils of these products). Moreover, omega-3 fats present in leaf vegetables of dark-green color (in spinach for example) and in fish.

According to the various studies, fats of omega-3 group are the best helpers when dieting. They increase sensitivity to insulin promoting the stabilization of sugar level in the blood diminishing the hunger and risk of diabetes and obesity. Besides, they are able to speed up the metabolism and energy consumption. That’s why they are a must-have fatty acids (in reasonable limits).

Monounsaturated fats

These fats are usually liquid at the room temperature. They thicken when cooling. Rapeseed oil, nuts and avocado are rich in monounsaturated oils.

They are able to lower the rate of the “bad” cholesterol and heighten the level of the “good” one at the same time. It’s the most favorable for the cardio vascular system. These fats should be used when frying and stewing as they don’t undergo the oxidation at the prolonged heating.

Now you know much more about the fats you take into your organism. Ponder over this information and make the results.

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