Many people think that the key to successful dieting is to stop eating fats. Nothing could be further from the truth. While there are certain fats you should avoid, there are other fats that are actually good for you. That's why it's important to know what fats are healthy.
Polyunsaturated fats, monounsaturated fats, and omega-3 fatty acids are all healthy fats. They can help you maintain a healthy weight, boost your energy, and improve your memory and mood. These are the fats you should include in your diet.
Polyunsaturated and monounsaturated fats help keep your cholesterol at a healthy level and protect your heart. That means they can protect you from high blood pressure and heart disease. Omega-3 fatty acids are a form of polyunsaturated fat. Research suggests that omega-3 fatty acids help prevent cancer, strokes, dementia, joint pain, and depression.
You can get monounsaturated fats from vegetable oils. This includes sunflower oil, sesame oil, olive oil, canola oil, and peanut oil. Other sources of monounsaturated fats include peanut butter, olives, and nuts.
Polyunsaturated fats are also found in certain oils such as safflower oil, corn oil, and soybean oil. You can also get this fat from seeds. This includes flaxseed, pumpkin seeds, sesame seeds, and sunflower seeds.
Omega-3 fatty acids are essential to your diet. Your body is unable to produce this type of fat. That's why it's very important to include in in your diet. You can get omega-3 fatty acids by eating certain fish. This includes mackerel, sardines, salmon, anchovies, and herring. Algae are another good source for omega-3 fatty acids.
According to the American Heart Association, most people need 1,000 milligrams of omega-3 fatty acids daily. You can take supplements to make sure you are getting the right amount.
Choose supplements which list where the omega-3 came from. For example, the source may be soybean oil. That means it's an Alpha-linolenic acid (ALA). Avoid ALA supplements because you probably already have enough of it in your diet.
Instead, look for supplements containing docosahexaenoic acid (DHA), and Eicosapentaenoic acid (EPA). These supplements will list DHA and EPA on the label. Also pay attention to the amount listed.
The bottle may list the amount of fish oil as 1,000 milligrams but the amount of omega-3 is what is important. Look for the amount of DHA and EPA on the label. It is also important to choose supplements that are molecularly distilled, pharmaceutical grade, and mercury free.
