Monounsaturated fats, omega-3, saturated fats, good fats, bad cholesterol... how do you find your way? To answer all these questions (and especially to make it easier to understand), we decided to team up with the nutritionists of theNutrition Team. As an added bonus, we've prepared a few suggested recipes to increase your daily dose of these famous (and delicious) "good fats".. Enjoy your reading!
What are "healthy fats"?
Although all fats are necessary for our bodies to function properly, some have more beneficial effects than others. These are called unsaturated fats (" good fats"). This large family of fats includes polyunsaturated fats (omega-3 and omega-6) and monounsaturated fats (omega-9). Conversely, fats trans and saturated fats have been shown to be less beneficial to our health in the long term, especially when consumed in excess. Since it is impossible to eat only " good " fats and our bodies still need a small amount of saturated fats, the ideal is to vary our sources of fat and to favour unsaturated fats!
What are their benefits?
Unsaturated fats have many benefits for our bodies, as they are associated with a reduced risk of heart disease, hypertension and possibly even certain cancers! More specifically, omega-3s could reduce inflammation, the risk of developing arthritis and the risk of cardiovascular disease. Omega-3s are also associated with good cognitive functioning and optimal development in children.
Does this mean we should take omega-3 supplements?
Not necessarily. By varying the sources of fat we eat and by eating fatty fish at least twice a week, our needs can be met!
What about cholesterol?
There are 2 types of cholesterol in the blood. The " good" cholesterol (HDL) and the " bad" cholesterol (LDL). Replacing foods rich in saturated fats with foods rich in unsaturated fats has beneficial effects on health, notably by reducing the level of " bad " cholesterol and increasing the " good " cholesterol. As for the cholesterol found in food, it does not have a very big influence on our blood cholesterol, as surprising as it may seem.
How can we incorporate them more?
To better integrate them, it goes without saying that you need to know the foods in which you can find " good " fats. Omega-3s can be found in fatty fish (such as mackerel and salmon) and in plant foods (such as seeds, corn and walnuts).virgin linseed oil and walnuts). The extra virgin olive oiland virgin oleic sunflower and virgin canola are excellent sources of unsaturated fats, as are avocados, seeds and nuts.
Want to add " good" fats to your diet in a quick and easy way?
Here's atrilogy of dressings made with your favourite oils that will add omega-3s and more flavour to everyday salads. Each recipe makes 4 servings and all you have to do is whisk all the ingredients together in a large bowl and enjoy!
Creamy Herb Vinaigrette
- 45 ml (3 tbsp.) plain yogurt
- 30 ml (2 tbsp.) fresh herbs of your choice (tarragon, coriander, basil and/or chives)
- 15 ml (1 tbsp.) lime juice
- 15 mL (1 tbsp.)delicate extra virgin olive oil Maison Orphée
Dijon Mustard Vinaigrette
- 45 mL (3 tbsp.)extra virgin olive oil with garlic Maison Orphée
- 30 mL (2 tbsp.) organic cider vinegar Maison Orphée
- 15 mL (1 tbsp.) organic Dijon mustard Maison Orphée
- 15 ml (1 tbsp.) maple syrup
Asian Orange Vinaigrette
- Juice of ½ orange, freshly squeezed
- 15 mL (1 tbsp.)toasted sesame oil Maison Orphée
- 15 ml (1 tbsp.) tahini
- 15 ml (1 tbsp.) maple syrup
- 15 ml (1 tbsp) seasoned rice vinegar
This article was written by the dietitian nutritionists of TeamNutrition. Their team offers nutritional consultations online and in over 80 offices across Canada.
For more tasty recipes, visit their FIT KoalaPro portal or book an appointment with a nutritionist.