Your body breaks down carbohydrates, protein and fat for energy to supply all cells for basic functions. Carbs and protein each provide 4 calories per gram, but fat is concentrated and has 9 calories per gram. Although fat does provide a high amount of calories, it has several benefits in your body. Eating fatty foods that contain good fats can keep you and your heart healthy.
Good vs. Bad Fats
Some types of fats are better for you than others. Saturated fats occur naturally in meat, dairy and eggs. This type of fat can raise your low-density lipoprotein, or LDL cholesterol, hardening your arteries and increasing your risk of heart disease, explains the University of Maryland Medical Center. Trans fats are found naturally in animal meat, but are also high in processed foods and hydrogenated oils. Although trans fats also raise your LDL, they are especially harmful because they lower your level of high-density lipoprotein, or HDL, the good type of cholesterol that helps get rid of excess LDL in the body. Monounsaturated and polyunsaturated fats, also known as monounsaturated fatty acids, or MUFAs and polyunsaturated fatty acids, or PUFAs, can benefit your heart by decreasing risk factors of heart disease.
Heart Health
Olive oil, avocados, canola oil and peanut butter are all rich in MUFAs. When you eat MUFAs in place of saturated and trans fats, you can lower your "bad" LDL cholesterol, decreasing your risk of heart disease and stroke, reports the American Heart Association. Heart disease is the number one cause of death in the United States. By eating fatty foods rich in MUFAs, you get essential vitamin E. This important vitamin is common in foods rich in MUFAs. It acts like an antioxidant, eliminating free radicals that lead to chronic illness.
Brain Function and Development
Fatty cold-water fish, such as tuna, mackerel and salmon, are loaded with omega-3 fatty acids. This type of PUFA works side by side with omega-6 fatty acids from vegetable oils. Omega fatty acids are essential and cannot be made by your body, so you must get them from your diet. Normal brain functions depend on omega fatty acids. Additionally, they play a role in the normal growth and development of your body, according to the American Heart Association.
Vitamin Absorption
Vitamins A, D, E and K are metabolized and stored by the fat throughout your body. Your eyes rely on vitamin A for proper vision and overall health. Vitamin D aids in the absorption of calcium, keeping your bones and teeth strong. Not only is vitamin E an antioxidant, but it also boosts your immune system, widens blood vessels and helps cells interact and transport messages, notes the Office of Dietary Supplements. Having inadequate amounts of fat in your diet may cause a deficiency in these vitamins because your body won't be able to break them down properly.
Member Comments