A recent research study suggests that a form of omega-6 fatty acids found in vegetable oils can help to reduce the risk of heart disease. A type of polyunsaturated fat, these forms of fats are considered to be heart healthy and can encourage good health. However, such advice is not in keeping with the reams of information we’ve been given previously on the dangers of too much fat in our diets. So, which fats are good for us and which ones should we be avoiding?
Fats found in foods such as meat, dairy and fried foods are saturated fats and also include trans fats – these, particularly the latter, are extremely dangerous when consumed in large quantities and should be limited. Although we all eat processed foods to a certain extent, too much can lead to health problems such as obesity, type 2 diabetes and heart disease. However, heart healthy fats include unsaturated fats. These can be found in foods such as olive oil, nuts, soybeans and canola oil. Polyunsaturated fats are broken down into two categories, which are omega-6 fatty acids and omega-3s. Both are great for your health and according to recent studies can actually be good for your heart. Omega-3 fatty acids are better for you than anything else, promising a range of benefits for your body.
To create a more balanced diet, try to limit your intake of animal and dairy-sourced fats and especially those foods which contain hydrogenated oils – these are trans fats which are very bad for your health. If you’re eating around 2000 calories a day, your total fat intake should be no more than 77 grams, of which the majority of these should be from unsaturated fats. Opt for higher levels of omega-3s as well such as those found in canola oil.
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