Fat does not always have a bad impact on the body. Fat is needed by the body, among others, as a source of energy and raw material for forming hormones. One type of fat that the body needs is unsaturated fat.
Unsaturated fat or commonly known as unsaturated fat is one type of fatty acid that is good for the body.
Unlike other types of fat that are harmful, such as saturated fat and trans fat, unsaturated fat actually provides many benefits for the body. Unsaturated fats can help increase good cholesterol (HDL), reduce levels of bad cholesterol (LDL), and help maintain a healthy heart.
Type-JTypes of Unsaturated Fats
Unsaturated fats are of two types, namely:
Monounsaturated fat
Monounsaturated fats are also known as MUFAs (monounsaturated fatty acids) because it only has one double bond. Fatty acids that are included in the monounsaturated fat types are palmitoleic acid, oleic acid, and vacsenic acid.
Polyunsaturated fat
These fatty acids are also known as polyunsaturated fatty acids (PUFA). So called because these fatty acids have many double bonds. There are two types of acids that include polyunsaturated fats, namely omega-3 fatty acids and omega-6 fatty acids.
Polyunsaturated fatty acids also have good health benefits, such as preventing heart disease and supporting brain growth.
Benefits of Unsaturated Fats
There are several benefits of unsaturated fats for health, namely:
1. Increase good cholesterol (HDL)
Eating unsaturated fats can increase the good cholesterol (HDL) in the blood. With increasing HDL cholesterol levels, the risk of narrowing and plaque buildup in blood vessels will decrease.
2. Helps the growth of new cells
Consumption of foods containing unsaturated fats is also able to maintain and help the formation of new cells. In addition, the high content of vitamin E in this fat is also needed to nourish the eyes, maintain healthy skin, and strengthen the immune system.
3. Reducing the risk of heart disease and stroke
Replacing saturated fat consumption with unsaturated fat can reduce the risk of heart disease and stroke. Unsaturated fats will reduce levels of bad cholesterol (LDL) in the blood, thereby preventing atherosclerosis or blockage of blood vessels that cause heart disease and stroke.
4. Improve insulin sensitivity
Unsaturated fats are also known to increase insulin sensitivity in the body. A study found that consumption of foods containing unsaturated fats for three months can increase insulin sensitivity by up to 9 percent.
So, consuming unsaturated fats on a regular basis can help people with type 2 diabetes to control their blood sugar levels.
5. Helps maintain weight
One of the benefits of consuming monounsaturated fats on a regular basis is that it helps control weight. People who regularly consume unsaturated fats and maintain their calorie intake can lose weight.
To meet the needs of unsaturated fatty acids, you can eat a variety of foods rich in this type of fat, such as avocados, nuts, seeds, olive oil, salmon, tuna, and sardines.
Although unsaturated fats have many benefits for the body, you are still advised not to consume them in excess. The recommended amount of monounsaturated fat intake for adults is around 50-65 grams per day.
If you have certain medical conditions, consult your doctor to determine the type of food and the amount of unsaturated fat intake that suits your condition.
