What are healthy fats and why are they necessary?


Maybe you hear the word “fat” and you feel scared. However, it is necessary to be careful because not all fats are bad for our body. In fact, there are many foods that are in the category of healthy fats which must be necessarily incorporated into our diet.

Healthy fats are essential for a perfect nutrition and to have energy to perform daily tasks. They are also an excellent ally to combat all forms of cardiovascular disease, the leading cause of death worldwide.


What are healthy fats and why are they necessary?

Healthy fats

Fats are divided into saturated and unsaturated. The first are those that are presented in most food and are easily accumulated in adipose tissue. By contrast, unsaturated or polyunsaturated fats are what we call “healthy fats” and are characterized by being fat pure, which means that they haven´t been previously transformed by any other body so that our body can transform them to make the maximum, according to the needs of each.

These healthy fats are necessary because they build the membranes of cells and tissues,they provide us essential fatty acids (essential for the growth and development of children), help to improve the functioning of the metabolism, are involved in blood clotting and, mainly, they are an excellent source of energy for our body.

Benefits of healthy fats

  • Prevent cardiovascular disease
  • Reduce cholesterol levels
  • Reduce levels of triglycerides
  • Reduce and control blood pressure
  • Provide energy
  • Help the body to absorb vitamins A, D and E

What foods give us healthy fats?

  • Avocado (the advantage of this food is that it is very versatile and we can add it to any meal)
  • Olive oil, preferably “extra-virgin” because this is the one that is get in the first pressing of olives, so it has a greater amount of antioxidants.
  • Fish, preferably oily fish known as sardines, salmon, herring, trout, mackerel.
  • Chicken
  • Lentils
  • Eggs
  • Almonds
  • Peanuts
  • Soy
  • Chickpeas
  • Beans
  • Seeds (sunflower, sesame, flax)

Harmful fatty foods you should avoid

  • Bakery products
  • Fried foods
  • Sauces
  • Fast food
  • Coconut oil
  • Pork meat
  • Homogenized milk fat
  • Refined oils

Because of all the benefits they provide to us, healthy fats are the best to use them to replace saturated fats. In thissense, you can change the canola oil for olive oil, you can leave the butter to move to consume soft margarine without trans fats, or you can replace cream for low-fat yogurt.

For all that we mentioned you, note that healthy fats are an essential nutrient for our body. Do not avoid them thinking that can make you fat. However, keep in mind that they are still fats, so you should not consume them too much if you’re looking to lose weight.


Incorporate healthy fats to your diet to have a perfect nutrition and prevent diseases.

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