Fats are essential in the diet, particularly those from plant-based sources like olive oil, which is linked to lower risks of cardiovascular disease and certain cancers. It is important to balance the consumption of oil with total calories, and organizations recommend unsaturated fatty acids for health benefits.
Step-by-step explanation:
Fats are a crucial part of a balanced diet, providing essential fatty acids that are necessary for health. However, it's important to choose the type of fats wisely. Primarily, choosing plant-based liquid oils like olive oil, soybean, and canola oil over solid animal fats can offer health benefits. Olive oil, in particular, is a key component of the Mediterranean diet, recognized for its potential in reducing the risk of heart disease and certain types of cancer. Olive oil is high in monounsaturated fatty acids and is associated with improved cardiovascular health and blood cholesterol levels.
Oils do contain calories, around 120 calories per tablespoon, and therefore it's essential to balance oil consumption with overall caloric intake. Additionally, while epidemiological studies have suggested a link between high-fat intake and certain cancers, there is no clear evidence that the total amount of fat consumed is directly linked to cancer risk. Selecting sources of unsaturated fats, particularly those rich in omega-3 fatty acids like those found in cold-water fish, can reduce heart disease risk. It is recommended by health organizations such as the National Heart, Lung, and Blood Institute and the American Heart Association to incorporate such unsaturated fats into the diet for better health outcomes.