Nutritionist Lai Thi Hong Van from the Weight Control and Obesity Treatment Center at Tam Anh General Hospital in Hanoi explains that unsaturated fats increase HDL (good cholesterol) and help remove LDL (bad cholesterol) from the blood, transporting it to the liver for processing and elimination. Consuming a reasonable amount of unsaturated fats reduces the risk of vascular diseases, increases satiety, and supports weight loss.

Nuts like almonds, walnuts, and cashews contain high amounts of monounsaturated and polyunsaturated fats, as well as fiber. These help control blood lipids and reduce inflammation in the body, a factor linked to weight balance. The fatty acids in nuts also support nervous system function and maintain healthy cell membranes.

Peanuts are rich in monounsaturated fats, especially oleic acid, which helps combat inflammation and free radicals in cells. They also provide plant-based protein and antioxidants, promoting satiety and reducing cravings. However, it's important to limit consumption of fried or salted peanuts, as these processes can diminish their nutritional benefits.

Fatty fish such as salmon, tuna, and sardines are rich in heart-healthy unsaturated fats. Omega-3s can lower blood triglycerides, reduce inflammation, and prevent heart rhythm disorders. Fatty fish are high in healthy protein, contribute minimally to fat accumulation, support weight control, enhance brain function, and reduce the risk of dementia in older adults.

Nutritionist Hong Van advises a patient on a healthy diet. Photo: Tam Anh General Hospital

Nutritionist Hong Van advises a patient on a healthy diet. Photo: Tam Anh General Hospital

Tofu is low in carbs and primarily provides healthy polyunsaturated fats. According to Hong Van, tofu is a rich source of protein, containing all 9 essential amino acids, making it an ideal meat substitute or a suitable option for vegetarians.

Avocados provide long-lasting energy without increasing bad cholesterol levels. The healthy fats in avocados not only reduce appetite but also help reduce belly fat, which is crucial for weight loss. The potassium, fiber, and essential vitamins like B, A, C, E, and K in avocados contribute to overall health and support the immune system.

Eggs contain high-quality protein that helps build muscle and maintain health. Each egg has about 5 g of fat, mostly monounsaturated and polyunsaturated, which helps maintain stable energy levels, reduces cravings, and supports weight loss.

While unsaturated fats offer numerous health benefits, Hong Van cautions that excessive consumption can still provide a significant amount of calories and lead to weight gain or obesity over time. Those dieting or managing their weight should consume unsaturated fats in moderation and consult a doctor for a personalized health assessment. A doctor can then advise on appropriate dietary intake and the recommended amount of unsaturated fats.

Minh Duc