Saturated vs. Unsaturated Fats: Why Nutrition Experts Say Unsaturated is Healthier and How to Get More on a Diet


Shalmon Fish
Salmon Fish

 


salmon

  • Unsaturated fats are found in foods such as salmon.
  • Unsaturated fats are healthier than saturated fats because they help lower cholesterol and improve heart health, while saturated fats can increase cholesterol.
  • Both saturated and unsaturated fats can be part of a healthy diet, although it is important to consume them in moderation.
  • For a healthier diet, you may want to try replacing saturated fats, such as butter and red meat, with unsaturated alternatives, such as olive oil and salmon.


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Fat is a vital part of a healthy diet. It helps our bodies absorb vitamins and minerals, maintain metabolism and store energy. But not all dietary fats are equal.


Here’s what you need to know about the differences between saturated and unsaturated fats, their effects on health, and how much of each you should eat.


What is Saturated Fat?


Saturated fats are fat molecules with only one bond between carbon molecules. They are found in animal products and tropical oils such as coconut and palm oils, says Alana Kessler, a registered nutritionist and nutrition consultant in New York City.




Saturated fats are generally solid at room temperature and contain:


Fatty pieces of red meat, such as lamb or beef

Whole milk products such as whole milk, butter, cream and cheese

Coconut oil

Eating too many saturated fats can raise the level of low-density lipoprotein (LDL) - "bad" cholesterol, which increases the risk of heart disease.


What is Unsaturated Fat?


Unsaturated fats are fats that have one or more unsaturated carbon bonds, Kessler says. Unlike saturated fats, which are solid at room temperature, unsaturated fats are liquid at room temperature and cure on cooling.


There are two types of unsaturated fats. They are:


Monounsaturated fats: These help lower LDL cholesterol levels, which reduces the risk of heart disease. Monounsaturated fats also provide our body with essential vitamin E.


Polyunsaturated fats: These also lower your LDL cholesterol and give you vitamin E. Polyunsaturated fats provide essential fats that the body cannot produce on its own, such as omega-3 fats, which are associated with health benefits such as reducing inflammation in the body.

Unsaturated fats are mostly found in foods derived from plants and seafood, including:


Olives and olive oil

Vegetable oils such as canola and sunflower

Fatty fish such as salmon and mackerel

 Nuts and seeds like as almonds and flax seeds

Avocados


Is Saturated or Unsaturated Fat Healthier?

Towards both, fats can have benefits, and extra both fats can be detrimental to overall health, Kessler says. In general, unsaturated fats are healthier and can help lower inflammation and have a positive effect on cholesterol.


On the other hand, saturated fats raise blood lipids. These fats in the blood, such as cholesterol and triglycerides, can be associated with poor cardiovascular health. However, the science is less clear as to whether there is a direct correlation between high blood lipid levels and blood

heart disease

.


For example, a 2014 review of more than 650,000 participants found no association between saturated fat intake and heart disease. But other studies show a link. A 2020 analysis of more than 56,000 participants found that reducing saturated fats reduced the risk of cardiovascular disease by 17 percent.


Although saturated fats are still being studied, there is strong evidence that unsaturated fats have a positive effect on heart health.


A very large 2009 study showed that participants who replaced 5% of their dietary intake of saturated fats with polyunsaturated fats were significantly less likely to develop coronary heart disease than those who had not followed for four to ten years. The study also found that switching from 5% saturated fats to monounsaturated fats or carbohydrates did not reduce the risk of coronary heart disease.


Another smaller study of overweight and

overweight


People found that monounsaturated fats reduced the risk of cardiovascular disease by lowering LDL cholesterol levels.


Unsaturated fats seem to offer more health benefits than saturated fats, but it is important to remember that dietary fat is part of the overall diet and lifestyle. Maintaining healthy habits, such as regular exercise, non-smoking, and eating a variety of healthy foods, including vegetables, fruits, and whole grains, can all reduce your risk of heart disease.



Article source is Insider.