NUTRITION&FOOD Published June25, 2015 By Milafel Hope Dacanay

The Best Fat Is from the Sea

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It's a mistake to think that, to be healthy, you should get rid of all the fats from your diet. However, one should also remember that not all fats are the same.

Although all types of fat contain 9 calories for every gram, some are so much better for the health than the others. Take, for example, polyunsaturated fats that can stay liquid at room temperature and solid in lower temp such as when placed in a refrigerator.

Polyunsaturated fats are "gold" since they promote a better heart. But where is the best source for it? The answer is in the sea.

According to a new study conducted by a group of Swedish scientists, some of the best polyunsaturated fats are provided by fish, such as salmon, herring, and trout.

In working with more than 3,000 men and women who were at least 60 years old, they discovered that those who ate a diet that is rich in polyunsaturated fat has a much lower risk of dying from any disease including cardiovascular disorders. They are also more likely to live more than 12 years longer than those who had the lowest level of the good fat.

For those who don't like to eat fish or are vegetarians and vegans, these fats can be obtained from nuts and seeds, as well as from vegetable oils, olives, and avocados.

The scientists believe that their research only supports the recommendation of health authorities to increase the intake of these types of fat.

As a good fat, the polyunsaturated fat can reduce the levels of cholesterol in the blood by preventing the buildup of plaque in the arteries. The plaque can narrow the blood's pathway, which may then later lead to difficulty in breathing, high blood pressure, and ultimately damage of the heart.

Nevertheless, the body doesn't need too much fat to function properly. Thus, fat intake should be limited to at most 20% to 35%. Only 10% is allowed for trans and saturated fat. 

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