A diet which contains fats in efficient amount is very helpful for health in preventing various heart diseases and many more.
One of the main food groups, fats are composed of fatty acids, both saturated and unsaturated. Fats are a concentrated source of energy, and are, in fact, the body's energy reserve, supplying 9 calories per gram. Hard fats are usually from animal origin, and are composed mainly of saturated fatty acids such as butter and lard. Margarine is a liquid vegetable oil which solidifies by processing it with hydrogen, in a process known as 'hydrogenation'. Liquid vegetable oils, such as sunflower, safflower and corn, consist mainly of polyunsaturated omega-6 fatty acids, with the exception of palm and coconut oils, which are mostly saturated.
Fish oils are also polyunsaturated, but contain omega 3 fatty acids and other beneficial factors which reduce high cholesterol levels and the incidence of heart disease. Olive and avocado oil are monounsaturated oils. They are more stable and less prone to oxidation and rancidity than the polyunsaturated. The type and structure of fatty acids determine the various types of fats - whether they are oil, lard, cholesterol or triglyceride - and different fats have different roles. Fats are vital to the body: they enable the utilization of the fat-soluble vitamins, A, E, 0 and K; fats are the only substance that stimulate gall bladder activity, without which gallstones can be formed and they are needed to produce hormones and are essential for sexual activity. Certain types of fats insulate the nerves, ensuring a healthy nerve function. Fats are also essential for skin health and beauty.
Most fatty acids can be produced in the body; the three exceptions - linoleic, linolenic and arachidonic acids (vitamin F) - are known as 'essential fatty acids' (EFAs) and are supplied by food. EFAs are required for the function of every cell, tissue, gland and organ. They maintain a healthy and supple skin and produce prostaglandins hormone-like compounds that reduce blood clotting, lower hypertension and prevent heart attacks and strokes. EFAs also form red blood cells and promote immunity against disease and are essential for mental function - half of the brain is composed of EFAs.
A diet, in which fat is used sparingly, mostly in the form of fresh, unrefined vegetable and marine oils, is considered beneficial in preventing heart attack and cancer.
