If you’ve ever panicked while going through the nutrition labels or debated whether to eat that mouth-watering avocado toast, you’re not alone.
We’ve all been raised to fear fats at one point or another. But here’s a twist: Not all fats are created equal, especially when you’re 40 and fabulous!
Understanding which fats are your friends can make a world of difference as you age. Let’s reveal the mysteries of good fats vs. bad fats to make informed choices—without sacrificing your taste buds!
Understanding Fats: The Basics
Fats might sound like they belong in the dietary bin, but the truth is, they’re essential to make our bodies function. They provide the most energy compared to carbohydrates and protein; they facilitate better nutrient absorption; and they promote cell growth—just to highlight a few!
But just like an action movie, there are good fats and bad fats battling it out in your kitchen. Saturated and trans fats? They’re the bad guys. However, unsaturated fats, especially polyunsaturated and monounsaturated types, are the heroes you want on your plate.
If those terms sound complicated, no worries, we’ll break it down for you further below!
Fats Matter More When You Hit 40+
As we age, our muscle mass decreases, but good fats can support muscle maintenance.
Your brain, as it ages, also demands for omega-3s for clarity and cognitive agility, something abundant in healthy fats.
Not to mention, your skin also needs omega-3s and monounsaturated fats to stay elastic and bouncy. That glowing skin can be maintained by understanding your fat needs.
The Good Guys: Unsaturated Fats
Unsaturated fats are often found in natural foods, such as nuts, seeds, fish, and olive oil. They’re like supportive friends cheering you on consistently. Rich in omega-3 fatty acids, they support heart health and reduce inflammation, keeping arthritis at bay.
Be more intentional about your healthy fats intake: Drizzle some extra virgin olive oil to your salad or use it for cooking, dress your salad with nuts, and sprinkle some seeds. These fats make your meals delicious, but also protect your heart in the long run!
The Bad Guys: Why We Need to Limit Saturated Fats
Saturated fats are often found in the comfort foods and snacks that we crave, from buttery biscuits to hearty steaks. They’re the ones clogging up your arteries.
While recognising they’re not great, moderation is the mantra. Everyone has cravings and it’s okay to give in. Just make sure you’re not overloading on them. A good rule of thumb is the 80/20 rule. Make sure the 80% of the fats you’re eating in a day are good fats, while enjoy the remaining 20%.
If fats had a most wanted list, trans fats would top the list. It’s often found in processed foods and snacks. These fats ruin your heart health. Although many countries are phasing them out, we still need to be vigilant. Read labels before buying these foods!
How This Affects Cholesterol
How can we have a conversation about fats without talking about cholesterol? It’s on everyone’s caution list after all.
To break it down simply, our body has good cholesterol (HDL) and bad cholesterol (LDL). HDL are the ones that build stronger cells, create healthy hormones. LDL are the ones responsible for clogging arteries and causes heart problems.
Healthy fats as we mentioned above boost good cholesterol, while unhealthy fats raise bad cholesterol. So you know who to pick!
Embrace Fats!
Understanding fats demystifies yet another self-care myth. We still need fats in our body but more of the good ones. Embrace the choices to help you live the life that you want, and good fats are your best allies in this quest!