Trying to keep your diet healthy can be hard - you need to know lots of information about your food in terms of nutrition.
One of the basic things you should know about are saturated and unsaturated fats - they can make a huge difference to your diet!
Here are the basic facts about them you should know.
Saturated Fats
These fats are typically solid at room temperature and are often found in animal-based products such as meat, dairy, and poultry.
Some plant-based oils, like coconut oil and palm oil, are also high in saturated fats.
Diets high in saturated fats have been linked to an increased risk of heart disease because they tend to raise levels of LDL (low-density lipoprotein) cholesterol, often referred to as "bad" cholesterol.
Reducing the intake of processed and fried foods, as well as butter and lard, can also help lower your saturated fat consumption.
Unsaturated Fats
These fats are usually liquid at room temperature and are considered beneficial for your health.
They come in two main types: monounsaturated and polyunsaturated fats.
Monounsaturated fats are found in foods like olive oil, avocados, and certain nuts (e.g., almonds, peanuts).
They can help improve your cholesterol levels and lower the risk of heart disease.
Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential for your body.
Omega-3 fats, found in fatty fish (salmon, mackerel, sardines) and flaxseeds, are known to reduce inflammation and lower the risk of heart disease.
Omega-6 fats are found in vegetable oils like soybean and corn oil.
Replacing saturated fats in your diet with unsaturated fats can help reduce the risk of heart disease.
You can do this by using olive oil for cooking, snacking on nuts and seeds, and incorporating fatty fish into your meals.
