Nuria Dianova, a nutritionist and executive director of the Center for Healthy Nutrition Research, points out that, with regard to health, what matters is not the amount of fat in the diet, but its source and balance.
She says: "Unsaturated fats are healthy. They usually remain liquid at room temperature. The body cannot produce them on its own, so they must be obtained from food."
According to her, monounsaturated fats are fats that lower bad cholesterol (LDL) without affecting good cholesterol (HDL), and they also help fight inflammation.
She says: "Its main sources are extra virgin olive oil, avocados, almonds, cashews, and peanuts."
Polyunsaturated fats, which include omega-3 and omega-6, are essential for brain function, the health of cell membranes, and reducing the risk of cardiovascular disease.
She says: "These fats are found in fatty fish (such as mackerel, herring, salmon and sardines), flaxseed oil, chia seeds, walnuts, sunflower oil and corn oil."
According to her, unsaturated fats are beneficial because they are incorporated into cell membranes, making them more flexible. They also participate in hormone synthesis and aid in the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. Furthermore, they slow down digestion, promoting a feeling of fullness for longer and helping to stabilize blood sugar levels.
She says: "Saturated fats are also necessary, but in moderation, because they are important for the manufacture of steroid hormones, but consuming too much of them (more than 10 percent of calories) increases the level of bad cholesterol (LDL). These fats are found in red meat (such as pork and lamb), butter, full-fat dairy products (such as cheese and cream), as well as coconut oil and palm oil."
Dianova adds, warningly, that trans fats are among the worst enemies of health, as they not only raise the level of bad cholesterol, but also sharply lower the level of good cholesterol, causing systemic inflammation, hardening of the arteries, and insulin resistance.
She says: "According to current recommendations, fats should make up 20-35 percent of total daily calories. Saturated fats should not exceed 8-10 percent of calories, and trans fats 1 percent."
The expert emphasizes that even when following a diet, the percentage of fat should not be less than 20 percent, because a lack of fat can cause dry skin, menstrual irregularities, poor vitamin absorption, and fluctuations in blood sugar levels due to a lack of satiety, which may lead to breakdowns.
She says: "To maintain a healthy balance, it is recommended to use extra virgin olive oil or unrefined flaxseed oil in salads instead of sour cream, eat a handful of unsalted nuts or seeds as a snack, and eat fish 2-3 times a week."
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