Along with protein and carbs, fats are an important component of a good nutrition program. They contain more than twice the number of calories per gram as carbohydrates and proteins, so a small amount of fat contributes a large amount of calories. However, fats can certainly add flavor to food — and you need some healthy fat in your diet to maintain good health, a healthy weight, and normal physiological functions.
Some healthy oils, such as olive and canola oils, are terrific sources of monounsaturated fats, which have been shown to lower cholesterol levels, reduce high blood pressure, and lower the risk for type 2 diabetes. These oils are also rich in vitamin E, an antioxidant that helps keep your skin beautiful and may help protect your eyesight.
Canola oil, as well as walnut and flaxseed oils, provides omega-3 fatty acids, a type of fat that is known to reduce arthritis pain, decrease triglycerides, and improve cholesterol levels. Omega-3s can also help reduce the frequency and severity of migraine headaches, help protect skin from sun damage, and slow memory decline.
Read the original topic: Oils and Fats: How Food Affects Health
