We owe fat an apology. It's been vilified for so long, and now it turns out that the stuff may fire up our flab-burning furnace, silence our cravings and power us to a strong, lean body. Still, you've got to know some key facts. Read on to discover the "bad boy" nutrient's healthy side.
Monounsaturated fatty acids (MUFAs)
The lowdown: Nuts, avocados and canola and olive oils are rich in MUFAs, often the most common fat type in our diet.
Friend: MUFAs help control hunger and blood sugar. Plus, they may turn on genes that trigger fat burn.
Omega-3 polyunsaturated fats
The lowdown: Of the three main O-3s, EPA and DHA (in seafood, grass-fed meat and some eggs) are the stars; ALA (in soy, walnuts, flaxseed and more) is beneficial but B-list.
Friend: Bump up your O-3 intake and everything could get better: blood pressure, heart health, even your body's fat-burning ability.
Omega-6 polyunsaturated fats
The lowdown: O-6s work with O-3s to regulate immune function. They're ubiquitous in the diet: Vegetable oils, fried and packaged foods and baked goods have them.
Frenemy: When balanced by O-3s, they're good. But O-6s often dominate our polyunsaturated fat intake, and this unbalanced ratio may lead to inflammation and weight gain.
Saturated fats
The lowdown: Solid at room temp, most sat fats melt in your mouth, which makes them irresistible.
Acquaintance: Experts have long thought eating sat fats upped heart disease risk, but some recent studies show the link isn't so clear. For now, eat them in moderation.
Trans fats
The lowdown: TFs help preserve foods and extend shelf life. They're in some fried dishes and packaged goods. (That's how those months-old biscuits stay fresh.)
Foe: They have no redeeming healthful qualities. Research suggests diets high in trans fats may be linked to weight gain, heart disease, belly fat and depression.
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