The healthy fats are primarily monounsaturated and polyunsaturated fats, which can lower your risk of disease.
Here's a breakdown:
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Monounsaturated Fats: These fats have one double bond in their fatty acid chain.
- Examples: Olive oil, avocados, nuts (almonds, peanuts, cashews), and seeds (sesame, pumpkin).
- Benefits: Can help improve cholesterol levels and reduce the risk of heart disease.
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Polyunsaturated Fats: These fats have more than one double bond in their fatty acid chain. They include omega-3 and omega-6 fatty acids, which are essential because your body can't produce them.
- Examples: Vegetable oils (sunflower, corn, soybean), fatty fish (salmon, tuna, mackerel), walnuts, flaxseeds, and chia seeds.
- Benefits: Omega-3s are known for their heart-health benefits, brain function support, and anti-inflammatory properties. Omega-6s are important for bone health, hair and skin growth, and metabolism.
Summary: Focus on incorporating foods rich in monounsaturated and polyunsaturated fats into your diet, while limiting saturated and avoiding trans fats, to promote overall health and well-being.
