Healthy fats

For years, partly due to aggressive marketing campaigns (labels like "low fat," "light," or "0% fat"), fats had a bad reputation , but today we know that not all fats are the same. In fact, certain fats are necessary for the proper functioning of the body.

The main beneficial fats are monounsaturated and polyunsaturated fats . These help maintain healthy cholesterol levels, contribute to cardiovascular health, and participate in numerous metabolic processes.

Monounsaturated fats are found in foods such as olive oil, avocados, and nuts (almonds, hazelnuts, or pistachios). These fats can help lower LDL cholesterol (known as “bad” cholesterol) and raise HDL cholesterol (“good” cholesterol), which promotes heart health.

On the other hand, polyunsaturated fats include the well-known omega-3 and omega-6 fatty acids, essential fatty acids that the body cannot produce on its own. Omega-3s are found in chia seeds, flax seeds, and walnuts. They are also found in omega-3 oil derived from marine algae. This nutrient is the source of omega fatty acids for fish and has a higher concentration of DHA and greater absorption than fish oil.

These fatty acids are important for brain function, cardiovascular health, and have anti-inflammatory effects. In addition to providing energy, healthy fats perform essential functions: they help absorb fat-soluble vitamins such as vitamins A, D, E, and K , participate in hormone formation , and contribute to maintaining healthy skin and hair .

However, balance is key. Although healthy, fats are still high in calories, so they should be consumed in moderation as part of a varied and balanced diet.