Nothing is ever just black and white. Not in CrossFit or in nutrition. The same applies to fats.
Seen as the bad guys by many people, fats are often mistaken for unhealthy meal components and withdrawn from the diet. Although, there are also healthy fats which are essential for an efficient diet and beneficial for your overall health.
The right choice in fats can help your hearth and brain work better, lower the cholesterol and loose weight.
Fats that you should avoid are called trans fats. There are two types of trans fats – naturally-occurring and artificial trans fats. The second type are artificially added fats that are used to make food taste better. It is always tempting to go for these, but it is always worth replacing them with healthier meals.
Trans fats raise your bad cholesterol, increase the risk of heart disease, stroke as well as diabetes.¹
They can be found in many meals – including fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarine and other spreads.
MONOSATURATED FATS AND OMEGA-3 FATTY ACIDS
The fats that you should include in your diet are monounsaturated fats and omega-3 fatty acids. Monounsaturated fats lower cholesterol and omega-3 fatty acids stand on the peak of healthy fats.
Their benefits start with fighting inflammation and go through controlling blood clotting all the way up to lowering blood pressure and triglycerides.² Healthy fats are also essential for brain function and cell growth.
7 Sources of healthy fats:
SALMON, TUNA AND OTHER FISH
These fish are known for the huge amount of healthy fats and omega-3s they contain. Salmon helps to boost the health of your heart as well. You should limit your intake to about 12 ounces (two meals) a week to avoid overexposure to things like mercury that can be found in small amounts in seafood.