Do you know it's not necessarily the amount of fat, but rather the type of fat you consume that is pivotal for your health? Most of us consume a variety of fast food, fried foods, packaged and processed foods that contain notoriously high amounts of unhealthy fats and very low amounts of healing fats.
Healthy fat foods are important for nutrient absorption, proper cell division and regulation of inflammation. Picking the right dietary fats, in healthy amounts, can aid you to reduce your cancer risk. These can act as the top cancer fighting foods. Let us find out more.
Top 3 good fats that you shouldn't miss
(1) Omega 3 Fats
Omega-3-fats offer promising anti-inflammatory health benefits. Sources of omega-3s include chia seeds, plus flaxseed, walnuts, and cold-water fish like wild salmon, sardines and mackerel. Also, these immunonutrients seem to restrict tumor cell growth and help in the regulation of genes that safeguard against cancer.
Research has demonstrated that:
- Greater intake of omega-3 fats from fish was found to be linked with a 41% decreased risk of colorectal cancer. They have also been reported to decrease breast cancer.
- Individuals who consumed omega-3-fats lowered their risk of Non-Hodgkin’s Lymphoma by 40% than those consuming the least amount.
(2) Monounsaturated Fats (MUFAs)
For MUFAs, plant sources are suggested. The intake of plant MUFAs, particularly from olive oil, has been linked with reduced cancer risk. You must also be aware of the Mediterranean diet. One of its key components is MUFA.
These healthy fats protect you from cancer by hampering the expression of tumour-promoting genes, stabilizing blood sugar and decreasing cancer-promoting insulin.
(3) Conjugated Linoleic Acid (CLA)
CLA is found in the milk and meat of grass-grazing ruminants and is well-known to minimize the risk of cancer. But, it is recommended in its whole, food-based form! Research has found that CLA can block all the 3 stages of cancer: initiation, promotion and metastasis. As an antioxidant, this healthy fat may have promising cancer-fighting properties, hence can act as one of the potent cancer fighting foods.
It has efficacy against a wide range of tumors such as cancers of the skin, prostate, breast, and colon. A 60% reduced risk of breast cancer was noted in females who had the highest CLA in their diets from grass-fed meats and dairy.
Tips for avoiding bad fats and choosing good cancer-fighting fats
- Minimize your intake of saturated fats present in eggs, butter, red meat, and whole milk.
- For cooking food, use olive oil rather than regular vegetable oil. For baking, you can use canola oil (high in unsaturated fat)
- Avoid anything with hydrogenated or partially hydrogenated oils.
- Prefer dairy products and eggs that have been fortified with omega-3 fatty acids.
- Use flaxseed oil in salad dressings, smoothies, or mixed in snacks. But, you should not cook with flaxseed oil, since its protective properties are lost when heated.
- Limit your intake of foods that tend to be high in trans fats such as potato chips, doughnuts, cookies, and french fries.
- Consume fish once or twice a week.
- Trim the fat off of meat
Don’t be fat-phobic and choose your fats wisely. You can also read:Dark chocolates: An anti-cancer food
1. What's the worst fat?
The worst type of dietary fat is trans fat as it is responsible for increasing bad LDL cholesterol, which further can cause heart problems.
2 Which fats should be avoided?
You should avoid saturated and trans fatty acids. The reason behind this is the rising in LDL cholesterol, which is bad for a healthy heart and overall body.