Fats play a vital role in normal body function, providing energy and aiding in the absorption of vitamins and minerals. There are two main types of fats: good fats and bad fats.

Doctor Vo Tran Nhu Thao, from the Endocrinology - Diabetes Unit at Tam Anh General Clinic District 7, explains that good fats, also known as unsaturated fats, exist in two forms: polyunsaturated and monounsaturated. These fats help lower blood cholesterol, produce good cholesterol (HDL) in the body, support cardiovascular health, and reduce the risk of atherosclerosis.

Bad fats include trans fats (saturated fats), which can be found in various foods: meats, red meat, pastries, and fried foods. Consuming too much of these fats can easily increase bad cholesterol (LDL) levels, decrease good cholesterol, and raise the risk of diseases such as: type 2 diabetes, heart disease, and stroke.

Doctor Thao points out several foods containing good fats that can assist with weight loss.

Avocado

100 g of avocado contains approximately 14,7 g of monounsaturated fat (oleic acid), which is beneficial for health. Eating avocados provides fiber along with good fats, helping to reduce LDL cholesterol and triglycerides, while increasing HDL cholesterol and curbing appetite. However, avocados are high in calories, so consuming half a fruit about 30 minutes before each meal can lead to eating less and support weight loss.

Foods rich in good fats effectively support weight loss. Photo created by AI.

Eggs

Egg yolks are rich in fat and cholesterol. An average egg contains about 212 mg of cholesterol, which is 71% of the recommended daily intake. Eating eggs helps with weight loss because they are high in protein, promoting a feeling of fullness and boosting metabolism. Egg dishes are low in calories (approximately 78 calories per egg), so there is no concern about fat accumulation. For effective and safe weight loss, prioritize boiled eggs, combined with green vegetables and low-carb fruits, consumed for breakfast or before main meals; limit fried eggs and fatty sauces.

Fatty fish

Fatty fish: Salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids, which contribute to improved cardiovascular and brain health. These fatty fish are also high in protein, providing a feeling of fullness and reducing cravings.

Extra virgin olive oil

Olive oil is rich in healthy fats and vitamins E and K. The primary fats in olive oil are unsaturated omega-3 and omega-6 types, which are beneficial for the body. This oil also contains many antioxidants that help reduce inflammation.

Dark chocolate

Dark chocolate provides many monounsaturated fatty acids, which boost metabolism and accelerate calorie burning. This food has a high antioxidant content, helping to control cholesterol and blood pressure, supporting improved memory, and reducing stress and anxiety.

Yogurt

According to Doctor Thao, individuals aiming for weight loss should choose plain yogurt because it is rich in fat, probiotics, calcium, and protein, all of which support the digestive system and contribute to a healthier body. Yogurt contains a lot of protein, which creates a lasting feeling of fullness, benefiting the weight loss process.

Nuts

Nuts: Chia seeds, flax seeds, walnuts, almonds, and macadamia nuts are rich in good fats, fiber, and protein, which support weight loss and help reduce bad cholesterol.

Duc Hanh