Experts indicate that fats are crucial for the body, contributing to cell structure, hormone production, and energy. However, not all fats are beneficial; it is important to identify and select good fats for optimal health.
Here are some types of beneficial fats for the body:
Monounsaturated fats
These fats help lower bad cholesterol (LDL) and raise good cholesterol (HDL), supporting heart health and reducing the risk of type 2 diabetes. Sources rich in monounsaturated fats include olive oil, canola oil, avocados, and nuts such as almonds, cashews, and pecans, as well as sesame and flaxseeds.
Polyunsaturated fats
These fats aid brain and vision development, reduce inflammation, and lower heart disease risk. They also supply essential fatty acids (omega-3 and omega-6) that the body cannot produce. Rich sources include fatty fish (salmon, sardines, mackerel, herring), sunflower oil, soybean oil, chia seeds, flaxseeds, walnuts, and seaweed (a plant-based omega-3 source).
Saturated fats are not inherently bad if consumed in moderation. When properly utilized, they can provide energy and support certain bodily functions. Beneficial sources of saturated fats include coconut oil, palm oil, full-fat dairy products (yogurt, cheese), and lean meats (consumed in moderation).
 |
Chicken breast is a popular choice for healthy diets. Photo: Bach Duong |
The doctor suggests the following menu, rich in beneficial fats:
| Dish | |
| Breakfast | - one slice of whole-wheat bread with avocado spread. - one boiled egg. - one glass of unsweetened nut milk (almond or walnut). |
| Lunch | - Green salad with olive oil and chia seeds. - 100 g grilled salmon. - one small portion of brown rice. |
| Snack | - A handful of walnuts or almonds. - Smoothie made from avocado and unsweetened nut milk. |
| Dinner | - Boiled sweet potato. - 100 g pan-fried chicken breast with coconut oil. - A small amount of flaxseeds or sunflower seeds as a side dish. |
Beyond beneficial fats, the doctor also cautions against fats that should be limited, specifically trans fats. These fats elevate bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of cardiovascular disease and type 2 diabetes. Sources of trans fats include fast food, fried items, cookies, industrial pastries, and margarine. Additionally, excessive consumption of saturated fats can heighten the risk of heart disease and obesity.
According to the World Health Organization (WHO):
- Monounsaturated and polyunsaturated fats: Should account for 20-35% of total daily calories.
- Saturated fats: Should be limited to less than 10% of total daily calories.
- Trans fats: Should be completely avoided.
Thuy Quynh
