For so long, we have been afraid of fats. However, big discoveries in the field of nutrition and health are suggesting that our bodies need more fat than we thought, specifically healthy fats. Fats can be broadly classified as either good, “healthy” fats or bad, “unhealthy” fats. Good fats should be welcomed into your diet for better overall health and increased energy. These fats primarily include monosaturated fats and polyunsaturated fats. Here is how I improved my energy by eating more healthy fats.
Monounsaturated fat is commonly found in foods like nuts and plant oils. These are good fats that can help lower your cholesterol levels, which may help reduce the risks of cardiovascular diseases and stroke while boosting energy levels.
Monounsaturated fats make up the majority of the fat intake in your food while the next largest portion is dedicated to polyunsaturated fats, which are also the good type of fats. Polyunsaturated fats are the essential fatty acids your body requires to function properly. However, your body is incapable of producing these essential fats on its own, so you need to include them in your diet. There are two major types of polyunsaturated fats: omega-6 and omega-3.
Omega-6 fatty acids are commonly found in most vegetable oils, other food oils, and various nuts; nearly all diets include something from these categories, so there is a low chance it is missing from yours.
Omega-3 fatty acids, on the other hand, are commonly missing from many diets. Omega-3 fatty acids are commonly found in fish and fish oil supplements. These amazing fatty acids are good for everything from building muscle and losing fat to proper body organ function and disease prevention. They may also help lower bad (LDL) cholesterol levels and raise good (HDL) cholesterol levels, reducing the risk for fatal diseases and strokes.
It helps in calorie partitioning by building more muscle rather than storing them as fats and in cases of calorie deficit, it helps burn the fat instead of the muscles. To get the maximum benefit from the good fats, make sure you eat them in the right ratio. Here’s how it works:
Optimal Ratio between Omega-6 and Omega-3 is the Key
Ideally, the ratio between these two essential fatty acids should be 2:1 for optimal health and functioning of the body and its organs. However, in reality, it is mostly 10:1. The reason is that the omega-6 fatty acids are hugely present in our diets while omega-3 fatty acids are usually lacking. So, in order to get optimal results, try to add foods to your diet that will help get you to that better ratio.
Understanding the importance of fats and how they work is crucial to developing a good, healthy dietary program. Trans fats should always be avoided, but remember that not all fats are bad! Your body needs them!
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