Knowing which are the good fats that our body needs will make things much easier for you if you are looking to start eating foods that nourish you and thus improve your daily diet, because it is not the same to eat the fat of an avocado as it is to eat the fat of some chips.

Dietary fat, also known as fatty acids, can be found in both plant and animal foods. Certain fats have been linked to negative effects on heart health, but others have been found to offer significant health benefits. Thus, knowing the different types of fats will help you determine which ones to avoid and which ones to eat in moderation.

Fat is a type of nutrient and, like proteins and carbohydrates, it is necessary for the body, as it provides energy, absorbs vitamins, and protects the health of your heart and brain. 

Although for a long time we believed that eating fat would only increase our waistline, cholesterol, and would only be bad for our health, we now know that not all fats are the same. Foods and oils contain a mix of fatty acids, but the predominant type of fat they contain is what makes them more or less healthy.

The healthy fats that our body needs are monounsaturated and polyunsaturated. The former are a type of useful fat found in various foods and oils. According to research, eating foods that contain monounsaturated fats can improve blood cholesterol levels and decrease the risk of cardiovascular disease.

Monounsaturated fats are found in nuts such as almonds, cashews, peanuts, or walnuts; in vegetable oils like olive oil; in peanut and almond butter, and in avocado, to name a few.

The other good fats that the body needs are polyunsaturated fats, also known as essential fats, because the body cannot produce them and needs to obtain them from food; the main sources of this fat are plant-based foods and oils.

Like monounsaturated fats, polyunsaturated fats can decrease the risk of heart disease by lowering blood cholesterol levels, according to the American Heart Association.

You have surely heard about omega-3 fatty acids, as these are a type of polyunsaturated fat particularly beneficial for the heart, as they not only reduce the risk of coronary artery disease but also help lower blood pressure levels and protect against irregular heartbeats. 

Omega-3 fatty acids are found in these foods 

Another type of polyunsaturated fats are omega-6 fatty acids, which are found in tofu, roasted soybeans, walnuts, sunflower seeds, pumpkin seeds, or sesame seeds, vegetable oils (corn, safflower, sesame, or sunflower) or margarine.

Trans fats are those that you should restrict from your diet, as they are harmful to health; although saturated fats are not currently linked to a higher risk of heart disease, the point is that they are not as healthy as monounsaturated and polyunsaturated fats.

The healthiest fats are an important part of any diet, but it is still crucial to moderate their intake because all fats are high in calories. So, it is a good idea to incorporate foods that contain monounsaturated and polyunsaturated fats, but remember to moderate them and consume them strategically to help your heart and improve your quality of life.