Fat is not always bad for the body. Fat is needed by the body, among others, as a source of energy and hormone-forming raw materials. One type of fat that the body needs is unsaturated fat.
Unsaturated fat or commonly known as unsaturated fat is one type of fatty acids that are good for the body.
Unlike other types of fat that are detrimental, 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 heart health.
Types of unsaturated fats
Unsaturated fats consist of two types, namely:
Monounsaturated fat
Monounsaturated fat acids are called monounsaturated fat because they only have one double bond. Fatty acids that are included in the type of monounsaturated fat are palmitoleic acid, oleic acid, and vaccinic acid.
Polyunsaturated fat
These fatty acids are also called polyunsaturated fatty acids (PUFA). So called because these fatty acids have many double bonds. There are two types of acids including polyunsaturated fats, namely omega-3 fatty acids and omega-6 fatty acids.
Polyunsaturated fatty acids also have good health benefits, such as to prevent heart disease and support brain growth.
Benefits of Unsaturated Fat
There are several health benefits of unsaturated fats, namely:
1. Increase good cholesterol (HDL)
Consuming unsaturated fats can increase good cholesterol (HDL) in the blood. With increasing levels of HDL cholesterol, the risk of narrowing and plaque buildup in blood vessels will decrease.
2. Helps the growth of new cells
Consumption of foods that contain unsaturated fats are also able to maintain and help the formation of new cells. In addition, the high content of vitamin E in 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
Substituting the consumption of saturated fats with unsaturated fats can reduce the risk of heart disease and stroke. Unsaturated fat will reduce levels of bad cholesterol (LDL) in the blood, thus preventing atherosclerosis or blockage of blood vessels that cause heart disease and stroke.
4. Increase 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 up to 9 percent.
So, consuming unsaturated fats regularly can help people with type 2 diabetes to control their blood sugar levels.
5. Helps maintain weight
One of the benefits of consuming monounsaturated fat regularly is that it helps control weight. People who regularly consume unsaturated fat and maintain calorie intake can experience weight loss.
To meet the needs of unsaturated fatty acids, you can eat a variety of foods that are rich in this type of fat, such as avocados, nuts, seeds, olive oil, salmon, tuna, and sardines.
Although unsaturated fat has many benefits for the body, but you are still advised not to consume excessively. The recommended amount of monounsaturated fat 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.
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