17 October 2025
EP-198 | OMEGA-3 NUTRITION SERIES:খাদ্য চর্বির প্রকারভেদ ও স্বাস্থ্য প্রভাব 🧈🧠 (Types of Dietary Fats & Their Impact on Health |
Jontrona Tonic: The Omega-3 Kitchen( জন্ত্র টনিক: ওমেগা-৩ রান্নাঘর)
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EP-193 | OMEGA-3 NUTRITION SERIES: 8. খাদ্য চর্বির প্রকারভেদ ও স্বাস্থ্য প্রভাব 🧈🧠
(Types of Dietary Fats & Their Impact on Health | Bengali Wellness Podcast)
🧈 Understanding Fats — A Simple Guide for Everyone
Step 1: What Is Fat?
Fat is one of the three main nutrients your body needs — along with carbohydrates and protein.
It gives your body energy, helps you absorb vitamins like A, D, E, and K, protects your organs, and keeps your cells healthy.
But not all fats are good for you. Some help your heart, while others can harm it.
Step 2: The Four Types of Fat
1. Saturated Fat:
This type of fat is usually solid at room temperature.
It is found in butter, ghee, cheese, red meat, and coconut oil.
Too much of it can raise your bad cholesterol (LDL) and increase the risk of heart problems.
2. Trans Fat:
This is the worst kind of fat. It is made by a process called hydrogenation, which turns liquid oils into solid fats.
It’s often found in margarine, fried fast foods, bakery items like pastries and biscuits, and packaged snacks like chips.
Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), which increases the risk of heart disease.
3. Monounsaturated Fat:
This is a healthy fat that is good for your heart.
You can find it in olive oil, groundnut oil, avocados, and almonds.
It helps reduce bad cholesterol and supports good cholesterol levels.
4. Polyunsaturated Fat:
This is another type of healthy fat.
It includes omega-3 and omega-6 fatty acids, which your body cannot make on its own.
Good sources include fish (like salmon and sardines), walnuts, flaxseeds, sunflower oil, and soybean oil.
These fats help your brain, heart, and immune system stay strong.
Step 3: Avoid Unhealthy Fats Try to eat less of the following:
Step 4: Choose Healthy Fats Add more healthy fats to your meals.
Use olive oil, mustard oil, or groundnut oil for cooking instead of butter or ghee.
Eat a handful of nuts or seeds daily.
Include fish like salmon or mackerel in your diet a few times a week.
Add avocados to your salads or sandwiches. These fats help lower bad cholesterol, protect your heart, and keep your body healthy.
Step 5: Balance Is Important Even healthy fats contain calories, so eat them in moderation.
A small amount is enough — for example, one or two teaspoons of oil in cooking or a handful of nuts each day.
Step 6: Replace, Don’t Add Don’t just add good fats to your meals — replace the bad ones.
Use olive oil instead of butter.
Snack on nuts instead of chips.
Grill or steam your food instead of frying it.
Step 7: Check Food Labels When you buy packaged food, always look at the label.
Avoid products that mention “trans fat” or “partially hydrogenated oil.”
Choose foods that have lower saturated fat and higher healthy fats.
Step 8: Remember This Rule Cut the bad fats, keep the good fats.
If the food is deep-fried or comes in a packet, it’s probably bad.
If it’s natural — like nuts, seeds, fish, or olive oil — it’s good.
Step 9: The Big Benefit When you replace bad fats (saturated and trans fats) with good fats (monounsaturated and polyunsaturated), you help:
1️⃣ Saturated Fats (স্যাচুরেটেড ফ্যাট):
Found in butter, ghee, meat — increases LDL cholesterol if taken in excess।
👉 বাংলায়: ঘি, মাখন ও মাংসের ফ্যাট বেশি খেলে খারাপ কোলেস্টেরল (LDL) বাড়ে, যা হৃদযন্ত্রের জন্য ক্ষতিকর।
2️⃣ Unsaturated Fats (আনস্যাচুরেটেড ফ্যাট):
Includes monounsaturated & polyunsaturated fats — good for heart & brain।
👉 বাংলায়: বাদাম, অলিভ অয়েল ও মাছের তেলে থাকা আনস্যাচুরেটেড ফ্যাট মস্তিষ্ক ও হৃদয়ের সুস্থতা বজায় রাখে।
3️⃣ Trans Fats (ট্রান্স ফ্যাট):
Found in processed foods, fried snacks — increases inflammation & heart risk।
👉 বাংলায়: প্যাকেট খাবার ও ভাজাপোড়ায় থাকা ট্রান্স ফ্যাট প্রদাহ বাড়ায় ও ধমনীর ক্ষতি করে।
4️⃣ Omega-3 & Omega-6 (ওমেগা-৩ ও ওমেগা-৬):
Both are essential fatty acids, but balance matters — excess Omega-6 increases inflammation।
👉 বাংলায়: ওমেগা-৩ মস্তিষ্ক ও হৃদয় রক্ষা করে, কিন্তু অতিরিক্ত ওমেগা-৬ প্রদাহ ও হরমোনের ভারসাম্য নষ্ট করতে পারে।
🥗 Healthy Fat Recipe – Brain & Heart Smoothie (মস্তিষ্ক ও হৃদয়-সুরক্ষা স্মুদি)
Ingredients (উপকরণ):
সব উপকরণ ব্লেন্ড করে ঠান্ডা করে পরিবেশন করুন।
👉 বাংলায়: সকালে এক গ্লাস এই স্মুদি শরীরে দেয় ভালো ফ্যাট, শক্তি ও মস্তিষ্কের ফোকাস।
🧠 Benefits at a Glance
✔ Boosts brain & heart health ❤️
✔ Balances hormones naturally 🧘♀️
✔ Reduces inflammation 🌿
✔ Enhances energy & focus ⚡
✔ Improves skin & joint flexibility
✨ 🙌 Call-to-Action
“খাবারে চর্বি বাদ নয় — বরং ভালো চর্বি বেছে নিন! 🥑
আজ থেকেই শুরু করুন ওমেগা-৩ সমৃদ্ধ জীবনধারা, আর শরীরকে দিন ভিতর থেকে শক্তি ও স্থিতি।”
💪🌿 🌿 👉 Follow our Bengali Wellness Podcast for more science-based nutrition & healing insights।
🌎 👉 Share this episode with বন্ধু ও পরিবার যারা ভালো ফ্যাটের রহস্য জানতে চান।
⚡ SEO Keywords:
Good Fats vs Bad Fats Bengali, Omega-3 Fat Bengali, খাদ্য চর্বির ধরন, Healthy Fats Bengali Podcast, DHA EPA Nutrition Bengali, Trans Fat Harm Bengali, Bengali Wellness Podcast
Become a supporter of this podcast: https://www.spreaker.com/podcast/jontrona-tonic-the-omega-3-kitchen-jantra-tanika-omega-3-rannaghara--6678814/support.
(Types of Dietary Fats & Their Impact on Health | Bengali Wellness Podcast)
🧈 Understanding Fats — A Simple Guide for Everyone
Step 1: What Is Fat?
Fat is one of the three main nutrients your body needs — along with carbohydrates and protein.
It gives your body energy, helps you absorb vitamins like A, D, E, and K, protects your organs, and keeps your cells healthy.
But not all fats are good for you. Some help your heart, while others can harm it.
Step 2: The Four Types of Fat
1. Saturated Fat:
This type of fat is usually solid at room temperature.
It is found in butter, ghee, cheese, red meat, and coconut oil.
Too much of it can raise your bad cholesterol (LDL) and increase the risk of heart problems.
2. Trans Fat:
This is the worst kind of fat. It is made by a process called hydrogenation, which turns liquid oils into solid fats.
It’s often found in margarine, fried fast foods, bakery items like pastries and biscuits, and packaged snacks like chips.
Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), which increases the risk of heart disease.
3. Monounsaturated Fat:
This is a healthy fat that is good for your heart.
You can find it in olive oil, groundnut oil, avocados, and almonds.
It helps reduce bad cholesterol and supports good cholesterol levels.
4. Polyunsaturated Fat:
This is another type of healthy fat.
It includes omega-3 and omega-6 fatty acids, which your body cannot make on its own.
Good sources include fish (like salmon and sardines), walnuts, flaxseeds, sunflower oil, and soybean oil.
These fats help your brain, heart, and immune system stay strong.
Step 3: Avoid Unhealthy Fats Try to eat less of the following:
- Fried and fast foodsBakery items such as cakes, cookies, and pastriesPackaged snacks and chipsFoods made with hydrogenated or partially hydrogenated oilsFatty cuts of meat
Step 4: Choose Healthy Fats Add more healthy fats to your meals.
Use olive oil, mustard oil, or groundnut oil for cooking instead of butter or ghee.
Eat a handful of nuts or seeds daily.
Include fish like salmon or mackerel in your diet a few times a week.
Add avocados to your salads or sandwiches. These fats help lower bad cholesterol, protect your heart, and keep your body healthy.
Step 5: Balance Is Important Even healthy fats contain calories, so eat them in moderation.
A small amount is enough — for example, one or two teaspoons of oil in cooking or a handful of nuts each day.
Step 6: Replace, Don’t Add Don’t just add good fats to your meals — replace the bad ones.
Use olive oil instead of butter.
Snack on nuts instead of chips.
Grill or steam your food instead of frying it.
Step 7: Check Food Labels When you buy packaged food, always look at the label.
Avoid products that mention “trans fat” or “partially hydrogenated oil.”
Choose foods that have lower saturated fat and higher healthy fats.
Step 8: Remember This Rule Cut the bad fats, keep the good fats.
If the food is deep-fried or comes in a packet, it’s probably bad.
If it’s natural — like nuts, seeds, fish, or olive oil — it’s good.
Step 9: The Big Benefit When you replace bad fats (saturated and trans fats) with good fats (monounsaturated and polyunsaturated), you help:
- Lower cholesterolReduce heart disease riskImprove brain and cell functionKeep your body energetic and healthy
1️⃣ Saturated Fats (স্যাচুরেটেড ফ্যাট):
Found in butter, ghee, meat — increases LDL cholesterol if taken in excess।
👉 বাংলায়: ঘি, মাখন ও মাংসের ফ্যাট বেশি খেলে খারাপ কোলেস্টেরল (LDL) বাড়ে, যা হৃদযন্ত্রের জন্য ক্ষতিকর।
2️⃣ Unsaturated Fats (আনস্যাচুরেটেড ফ্যাট):
Includes monounsaturated & polyunsaturated fats — good for heart & brain।
👉 বাংলায়: বাদাম, অলিভ অয়েল ও মাছের তেলে থাকা আনস্যাচুরেটেড ফ্যাট মস্তিষ্ক ও হৃদয়ের সুস্থতা বজায় রাখে।
3️⃣ Trans Fats (ট্রান্স ফ্যাট):
Found in processed foods, fried snacks — increases inflammation & heart risk।
👉 বাংলায়: প্যাকেট খাবার ও ভাজাপোড়ায় থাকা ট্রান্স ফ্যাট প্রদাহ বাড়ায় ও ধমনীর ক্ষতি করে।
4️⃣ Omega-3 & Omega-6 (ওমেগা-৩ ও ওমেগা-৬):
Both are essential fatty acids, but balance matters — excess Omega-6 increases inflammation।
👉 বাংলায়: ওমেগা-৩ মস্তিষ্ক ও হৃদয় রক্ষা করে, কিন্তু অতিরিক্ত ওমেগা-৬ প্রদাহ ও হরমোনের ভারসাম্য নষ্ট করতে পারে।
🥗 Healthy Fat Recipe – Brain & Heart Smoothie (মস্তিষ্ক ও হৃদয়-সুরক্ষা স্মুদি)
Ingredients (উপকরণ):
- 1 tbsp flaxseed (১ চা চামচ তিসি বীজ)½ banana (½ কলা)1 cup almond milk (১ কাপ বাদাম দুধ)1 tsp chia seeds (১ চা চামচ চিয়া বীজ)1 tsp honey (১ চা চামচ মধু)
সব উপকরণ ব্লেন্ড করে ঠান্ডা করে পরিবেশন করুন।
👉 বাংলায়: সকালে এক গ্লাস এই স্মুদি শরীরে দেয় ভালো ফ্যাট, শক্তি ও মস্তিষ্কের ফোকাস।
🧠 Benefits at a Glance
✔ Boosts brain & heart health ❤️
✔ Balances hormones naturally 🧘♀️
✔ Reduces inflammation 🌿
✔ Enhances energy & focus ⚡
✔ Improves skin & joint flexibility
✨ 🙌 Call-to-Action
“খাবারে চর্বি বাদ নয় — বরং ভালো চর্বি বেছে নিন! 🥑
আজ থেকেই শুরু করুন ওমেগা-৩ সমৃদ্ধ জীবনধারা, আর শরীরকে দিন ভিতর থেকে শক্তি ও স্থিতি।”
💪🌿 🌿 👉 Follow our Bengali Wellness Podcast for more science-based nutrition & healing insights।
🌎 👉 Share this episode with বন্ধু ও পরিবার যারা ভালো ফ্যাটের রহস্য জানতে চান।
⚡ SEO Keywords:
Good Fats vs Bad Fats Bengali, Omega-3 Fat Bengali, খাদ্য চর্বির ধরন, Healthy Fats Bengali Podcast, DHA EPA Nutrition Bengali, Trans Fat Harm Bengali, Bengali Wellness Podcast
Become a supporter of this podcast: https://www.spreaker.com/podcast/jontrona-tonic-the-omega-3-kitchen-jantra-tanika-omega-3-rannaghara--6678814/support.