I Kept Eating Nuts, Mackerel, and Perilla Oil Regularly…Did It Change My Blood Vessels in Midlife and Menopause?

Fat may make you think of greasy foods. However, to provide the body with energy for daily activity, you should get at least 15% of your calories from fat at meals. It’s best to cut back on animal fat and processed meats and instead choose oily fish, plant-based oils, and nuts. When buying packaged foods, it’s a good idea to check the trans fat content before purchasing. How do you choose “good” fats? Here’s a closer look at fat intake.

You should get at least 15% at meals…fat is the body’s biggest energy source for activity

The Ministry of Health and Welfare revised and released on the 31st the “2025 Dietary Reference Intakes for Koreans,” which includes recommended intake standards for 41 nutrients needed to promote health. For fat, the recommended range is 15–30% of total calories. Fat may bring greasy foods to mind, but consuming an appropriate amount is necessary to supply the body with energy (calories) for activity. It is also an essential nutrient used to build cell membranes and hormones, among other functions. However, because fat provides more than twice the energy of carbohydrates and protein, eating too much can lead to weight gain. It can also harm blood vessel health.

Is fat just a lump of cholesterol?…you need to choose “good” fats

If intake of saturated fatty acids (animal fat, processed meats, etc.), trans fatty acids (processed snacks, etc.), and cholesterol increases, it can raise the risk of hyperlipidemia (dyslipidemia) and vascular diseases (including coronary artery disease). The recommended daily cholesterol intake is less than 300 mg. It’s best to move away from a diet centered on greasy foods and instead get “good” fats from fish, perilla oil, olive oil, and similar sources. These foods contain omega-3 and omega-6 fatty acids, which can help prevent and improve cardiovascular disease. According to the American Heart Association and the U.S. Dietary Guidelines (2020), eating seafood such as oily fish 1–2 times per week is recommended to help prevent cardiovascular disease.

Helps the body absorb vitamins D and E and inhibits blood clots…perilla oil, nuts, fish, and more

Having an appropriate amount of fat in the body helps inhibit blood clot formation and supports brain development. It also helps the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. In particular, because unsaturated fatty acids cannot be synthesized in the body and must be obtained through food, they are called “essential fatty acids.” They help prevent cardiovascular disease by suppressing increases in “bad” cholesterol. They are abundant in plant-based oils, various nuts, and fish oils. Omega-3 fatty acids are rich in oily fish (mackerel, Pacific saury, tuna, herring), perilla oil, and nuts (walnuts, pine nuts). They lower blood triglyceride levels, have blood-clot-inhibiting effects, and help regulate blood pressure.

“Bad” fat vs “good“ fat…what will you choose?

Saturated fatty acids and trans fatty acids are considered “bad” fats. They increase blood cholesterol and triglycerides, causing fat to build up inside blood vessels. Ultimately, blood flow worsens and can block vessels leading to the brain or heart. For meat, remove the skin and fat layer and eat only lean cuts, and avoid organ meats, bacon, hot dogs, sausages, and the like. Use methods such as steaming rather than frying. Reduce intake of margarine, shortening, mayonnaise, and other items common in processed foods. It’s a good idea to check the Nutrition Facts label on the package before buying processed foods. You do need to eat fat, but you must choose “good” fats to protect your health. However, even good fats can lead to weight gain and be harmful to blood vessels if overeaten. Be sure to keep to an appropriate amount.