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Introduction

Fats often receive mixed reviews in discussions about health and nutrition. While they are essential for many bodily functions, their reputation has been tarnished by associations with obesity and heart disease. However, not all fats are created equal, and understanding their role in health is crucial for making informed dietary choices. This article delves into the different types of fats, their benefits and risks, and how to incorporate healthy fats into your diet.

The Basics of Fats

Fats, also known as lipids, are a macronutrient alongside carbohydrates and proteins. They are an essential part of our diet, providing energy, supporting cell growth, protecting our organs, and keeping our bodies warm. Fats also aid in the absorption of certain vitamins and minerals and are necessary for the production of important hormones.

Fats are composed of fatty acids, which are long chains of carbon atoms. These fatty acids can be saturated, monounsaturated, or polyunsaturated, depending on the type of chemical bonds they contain. Each type of fat has different effects on health, which is why it is important to distinguish between them.

Types of Fats

Saturated Fats

Saturated fats have no double bonds between the carbon atoms in their fatty acid chains. They are typically solid at room temperature and are found in animal products like meat and dairy, as well as in some plant oils like coconut and palm oil. Historically, saturated fats have been linked to increased levels of LDL (low-density lipoprotein) cholesterol, which is associated with a higher risk of heart disease. However, recent research suggests that the relationship between saturated fats and heart disease is more complex than previously thought.

Unsaturated Fats

Unsaturated fats are further divided into monounsaturated and polyunsaturated fats, based on the number of double bonds in their fatty acid chains.

• Monounsaturated Fats: These fats have one double bond in their structure. They are typically liquid at room temperature and are found in foods like olive oil, avocados, and nuts. Monounsaturated fats are known to lower LDL cholesterol levels while maintaining or even raising HDL (high-density lipoprotein) cholesterol levels, which can reduce the risk of heart disease.
• Polyunsaturated Fats: These fats have two or more double bonds in their structure. They are also liquid at room temperature and are found in foods like fish, flaxseed, and walnuts. Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential fats that the body cannot produce on its own. Omega-3 fatty acids are particularly beneficial for heart health, reducing inflammation, and supporting brain function.

Trans Fats

Trans fats are unsaturated fats that have been chemically altered through a process called hydrogenation, which makes them more solid and shelf-stable. They are found in many processed foods, such as baked goods, snacks, and margarine. Trans fats are harmful to health, as they increase LDL cholesterol levels and decrease HDL cholesterol levels, significantly raising the risk of heart disease. Many health organizations recommend minimizing or avoiding trans fats altogether.

Benefits of Healthy Fats

Incorporating healthy fats into your diet can offer numerous benefits for overall health and well-being. Here are some of the key advantages:

Heart Health

Healthy fats, particularly monounsaturated and polyunsaturated fats, can improve heart health by reducing bad cholesterol levels and increasing good cholesterol levels. Omega-3 fatty acids, found in fatty fish and some plant sources, are particularly beneficial for reducing inflammation, lowering blood pressure, and decreasing the risk of heart disease.

Brain Function

The brain is composed largely of fat, and it requires a steady supply of healthy fats to function optimally. Omega-3 fatty acids are crucial for brain health, as they support cognitive function, memory, and mood regulation. Studies have shown that adequate intake of omega-3s is associated with a lower risk of cognitive decline and mental health disorders such as depression and anxiety.

Nutrient Absorption

Fats are necessary for the absorption of fat-soluble vitamins, including vitamins A, D, E, and K. These vitamins play vital roles in various bodily functions, such as maintaining vision, bone health, immune function, and blood clotting. Without adequate fat intake, the absorption of these essential nutrients can be compromised.

Satiety and Weight Management

Healthy fats can help with weight management by promoting satiety and reducing overall calorie intake. Fats are more energy-dense than carbohydrates and proteins, providing 9 calories per gram compared to 4 calories per gram for the other macronutrients. This higher energy density, combined with the slower digestion of fats, can help you feel fuller for longer, potentially reducing overeating and aiding in weight control.

Risks of Unhealthy Fats

While healthy fats offer numerous benefits, excessive intake of unhealthy fats can have detrimental effects on health. Here are some of the risks associated with unhealthy fats:

Heart Disease

Diets high in saturated and trans fats can increase LDL cholesterol levels, which can lead to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke. It is important to limit the intake of these fats to maintain cardiovascular health.

Obesity

Excessive consumption of unhealthy fats, particularly trans fats and high-calorie saturated fats, can contribute to weight gain and obesity. Obesity is a major risk factor for numerous health conditions, including type 2 diabetes, heart disease, and certain cancers.

Inflammation

Unhealthy fats, especially trans fats, can promote inflammation in the body. Chronic inflammation is linked to a variety of health issues, including heart disease, diabetes, and autoimmune disorders. Reducing the intake of trans fats and increasing the consumption of anti-inflammatory fats, such as omega-3s, can help manage inflammation levels.

Balancing Fats in Your Diet

To reap the benefits of fats while minimizing the risks, it is important to strike a balance in your diet. Here are some tips for incorporating healthy fats and reducing unhealthy fats:

Choose Healthy Fat Sources

Opt for foods rich in monounsaturated and polyunsaturated fats, such as:

• Olive oil
• Avocados
• Nuts and seeds
• Fatty fish (salmon, mackerel, sardines)
• Flaxseed and chia seeds

Limit Saturated Fats

While some saturated fats can be part of a healthy diet, it is advisable to limit their intake. Choose lean cuts of meat, low-fat dairy products, and healthier cooking methods, such as grilling or baking, instead of frying.

Avoid Trans Fats

Trans fats should be minimized or avoided altogether. Read food labels carefully and steer clear of products that contain partially hydrogenated oils. Many processed foods, such as baked goods, snacks, and fried foods, are common sources of trans fats.

Practice Portion Control

Even healthy fats are calorie-dense, so it is important to practice portion control. A small handful of nuts, a tablespoon of olive oil, or a quarter of an avocado can provide a healthy dose of fats without excessive calories.

Balance Omega-6 and Omega-3 Intake

While both omega-6 and omega-3 fatty acids are essential, it is important to maintain a balance between the two. The typical Western diet tends to be high in omega-6 fatty acids and low in omega-3 fatty acids. Aim to increase your intake of omega-3-rich foods, such as fatty fish, flaxseed, and walnuts, while moderating the consumption of omega-6-rich foods, such as vegetable oils and processed foods.

Practical Tips for a Healthy Fat Intake

Incorporating healthy fats into your diet does not have to be complicated. Here are some practical tips to help you get started:

Cooking with Healthy Oils

Use oils high in monounsaturated and polyunsaturated fats for cooking and dressings. Olive oil, avocado oil, and canola oil are excellent choices. These oils can enhance the flavor of your dishes while providing beneficial fats.

Snacking on Nuts and Seeds

Keep a variety of nuts and seeds on hand for a quick and healthy snack. Almonds, walnuts, chia seeds, and flaxseeds are all nutrient-dense options that can provide a good source of healthy fats, protein, and fiber.

Including Fatty Fish in Your Diet

Aim to include fatty fish, such as salmon, mackerel, and sardines, in your diet at least twice a week. These fish are rich in omega-3 fatty acids, which offer numerous health benefits. If you do not eat fish, consider taking a fish oil supplement or incorporating plant-based sources of omega-3s, such as flaxseed or chia seeds.

Adding Avocado to Meals

Avocados are a versatile and delicious source of monounsaturated fats. Add sliced avocado to salads, sandwiches, or smoothies for a creamy texture and a boost of healthy fats.

Using Nut Butters

Nut butters, such as almond butter or peanut butter, can be a tasty and nutritious addition to your diet. Spread nut butter on whole-grain toast, add it to smoothies, or use it as a dip for fruits and vegetables.

Reading Food Labels

When grocery shopping, take the time to read food labels and ingredient lists. Avoid products that contain trans fats or partially hydrogenated oils, and be mindful of the saturated fat content in processed foods.

Conclusion

The Essential Role of Fats in Health: A Comprehensive Guide

Fats often receive mixed reviews in discussions about health and nutrition. While they are essential for many bodily functions, their reputation has been tarnished by associations with obesity and heart disease. However, not all fats are created equal, and understanding their role in health is crucial for making informed dietary choices. This article delves into the different types of fats, their benefits and risks, and how to incorporate healthy fats into your diet.

The Basics of Fats

Fats, also known as lipids, are a macronutrient alongside carbohydrates and proteins. They are an essential part of our diet, providing energy, supporting cell growth, protecting our organs, and keeping our bodies warm. Fats also aid in the absorption of certain vitamins and minerals and are necessary for the production of important hormones.

Fats are composed of fatty acids, which are long chains of carbon atoms. These fatty acids can be saturated, monounsaturated, or polyunsaturated, depending on the type of chemical bonds they contain. Each type of fat has different effects on health, which is why it is important to distinguish between them.

Types of Fats

Saturated Fats

Saturated fats have no double bonds between the carbon atoms in their fatty acid chains. They are typically solid at room temperature and are found in animal products like meat and dairy, as well as in some plant oils like coconut and palm oil. Historically, saturated fats have been linked to increased levels of LDL (low-density lipoprotein) cholesterol, which is associated with a higher risk of heart disease. However, recent research suggests that the relationship between saturated fats and heart disease is more complex than previously thought.

Unsaturated Fats

Unsaturated fats are further divided into monounsaturated and polyunsaturated fats, based on the number of double bonds in their fatty acid chains.

• Monounsaturated Fats: These fats have one double bond in their structure. They are typically liquid at room temperature and are found in foods like olive oil, avocados, and nuts. Monounsaturated fats are known to lower LDL cholesterol levels while maintaining or even raising HDL (high-density lipoprotein) cholesterol levels, which can reduce the risk of heart disease.
• Polyunsaturated Fats: These fats have two or more double bonds in their structure. They are also liquid at room temperature and are found in foods like fish, flaxseed, and walnuts. Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential fats that the body cannot produce on its own. Omega-3 fatty acids are particularly beneficial for heart health, reducing inflammation, and supporting brain function.

Trans Fats

Trans fats are unsaturated fats that have been chemically altered through a process called hydrogenation, which makes them more solid and shelf-stable. They are found in many processed foods, such as baked goods, snacks, and margarine. Trans fats are harmful to health, as they increase LDL cholesterol levels and decrease HDL cholesterol levels, significantly raising the risk of heart disease. Many health organizations recommend minimizing or avoiding trans fats altogether.

Benefits of Healthy Fats

Incorporating healthy fats into your diet can offer numerous benefits for overall health and well-being. Here are some of the key advantages:

Heart Health

Healthy fats, particularly monounsaturated and polyunsaturated fats, can improve heart health by reducing bad cholesterol levels and increasing good cholesterol levels. Omega-3 fatty acids, found in fatty fish and some plant sources, are particularly beneficial for reducing inflammation, lowering blood pressure, and decreasing the risk of heart disease.

Brain Function

The brain is composed largely of fat, and it requires a steady supply of healthy fats to function optimally. Omega-3 fatty acids are crucial for brain health, as they support cognitive function, memory, and mood regulation. Studies have shown that adequate intake of omega-3s is associated with a lower risk of cognitive decline and mental health disorders such as depression and anxiety.

Nutrient Absorption

Fats are necessary for the absorption of fat-soluble vitamins, including vitamins A, D, E, and K. These vitamins play vital roles in various bodily functions, such as maintaining vision, bone health, immune function, and blood clotting. Without adequate fat intake, the absorption of these essential nutrients can be compromised.

Satiety and Weight Management

Healthy fats can help with weight management by promoting satiety and reducing overall calorie intake. Fats are more energy-dense than carbohydrates and proteins, providing 9 calories per gram compared to 4 calories per gram for the other macronutrients. This higher energy density, combined with the slower digestion of fats, can help you feel fuller for longer, potentially reducing overeating and aiding in weight control.

Risks of Unhealthy Fats

While healthy fats offer numerous benefits, excessive intake of unhealthy fats can have detrimental effects on health. Here are some of the risks associated with unhealthy fats:

Heart Disease

Diets high in saturated and trans fats can increase LDL cholesterol levels, which can lead to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke. It is important to limit the intake of these fats to maintain cardiovascular health.

Obesity

Excessive consumption of unhealthy fats, particularly trans fats and high-calorie saturated fats, can contribute to weight gain and obesity. Obesity is a major risk factor for numerous health conditions, including type 2 diabetes, heart disease, and certain cancers.

Inflammation

Unhealthy fats, especially trans fats, can promote inflammation in the body. Chronic inflammation is linked to a variety of health issues, including heart disease, diabetes, and autoimmune disorders. Reducing the intake of trans fats and increasing the consumption of anti-inflammatory fats, such as omega-3s, can help manage inflammation levels.

Balancing Fats in Your Diet

To reap the benefits of fats while minimizing the risks, it is important to strike a balance in your diet. Here are some tips for incorporating healthy fats and reducing unhealthy fats:

Choose Healthy Fat Sources

Opt for foods rich in monounsaturated and polyunsaturated fats, such as:

• Olive oil
• Avocados
• Nuts and seeds
• Fatty fish (salmon, mackerel, sardines)
• Flaxseed and chia seeds

Limit Saturated Fats

While some saturated fats can be part of a healthy diet, it is advisable to limit their intake. Choose lean cuts of meat, low-fat dairy products, and healthier cooking methods, such as grilling or baking, instead of frying.

Avoid Trans Fats

Trans fats should be minimized or avoided altogether. Read food labels carefully and steer clear of products that contain partially hydrogenated oils. Many processed foods, such as baked goods, snacks, and fried foods, are common sources of trans fats.

Practice Portion Control

Even healthy fats are calorie-dense, so it is important to practice portion control. A small handful of nuts, a tablespoon of olive oil, or a quarter of an avocado can provide a healthy dose of fats without excessive calories.

Balance Omega-6 and Omega-3 Intake

While both omega-6 and omega-3 fatty acids are essential, it is important to maintain a balance between the two. The typical Western diet tends to be high in omega-6 fatty acids and low in omega-3 fatty acids. Aim to increase your intake of omega-3-rich foods, such as fatty fish, flaxseed, and walnuts, while moderating the consumption of omega-6-rich foods, such as vegetable oils and processed foods.

Practical Tips for a Healthy Fat Intake

Incorporating healthy fats into your diet does not have to be complicated. Here are some practical tips to help you get started:

Cooking with Healthy Oils

Use oils high in monounsaturated and polyunsaturated fats for cooking and dressings. Olive oil, avocado oil, and canola oil are excellent choices. These oils can enhance the flavor of your dishes while providing beneficial fats.

Snacking on Nuts and Seeds

Keep a variety of nuts and seeds on hand for a quick and healthy snack. Almonds, walnuts, chia seeds, and flaxseeds are all nutrient-dense options that can provide a good source of healthy fats, protein, and fiber.

Including Fatty Fish in Your Diet

Aim to include fatty fish, such as salmon, mackerel, and sardines, in your diet at least twice a week. These fish are rich in omega-3 fatty acids, which offer numerous health benefits. If you do not eat fish, consider taking a fish oil supplement or incorporating plant-based sources of omega-3s, such as flaxseed or chia seeds.

Adding Avocado to Meals

Avocados are a versatile and delicious source of monounsaturated fats. Add sliced avocado to salads, sandwiches, or smoothies for a creamy texture and a boost of healthy fats.

Using Nut Butters

Nut butters, such as almond butter or peanut butter, can be a tasty and nutritious addition to your diet. Spread nut butter on whole-grain toast, add it to smoothies, or use it as a dip for fruits and vegetables.

Reading Food Labels

When grocery shopping, take the time to read food labels and ingredient lists. Avoid products that contain trans fats or partially hydrogenated oils, and be mindful of the saturated fat content in processed foods.

Conclusion

Fats play a vital role in maintaining overall health and well-being. By understanding the different types of fats and their effects on the body, you can make informed dietary choices that support heart health, brain function, and weight management. Incorporate healthy fats into your diet by choosing sources like olive oil, avocados, nuts, and fatty fish, while limiting unhealthy fats, such as trans fats and excessive saturated fats. By striking the right balance, you can enjoy the many benefits of fats and promote long-term health.

Fats often receive mixed reviews in discussions about health and nutrition. While they are essential for many bodily functions, their reputation has been tarnished by associations with obesity and heart disease. However, not all fats are created equal, and understanding their role in health is crucial for making informed dietary choices. This article delves into the different types of fats, their benefits and risks, and how to incorporate healthy fats into your diet.

Fats often receive mixed reviews in discussions about health and nutrition. While they are essential for many bodily functions, their reputation has been tarnished by associations with obesity and heart disease. However, not all fats are created equal, and understanding their role in health is crucial for making informed dietary choices. This article delves into the different types of fats, their benefits and risks, and how to incorporate healthy fats into your diet.

The Basics of Fats

Fats, also known as lipids, are a macronutrient alongside carbohydrates and proteins. They are an essential part of our diet, providing energy, supporting cell growth, protecting our organs, and keeping our bodies warm. Fats also aid in the absorption of certain vitamins and minerals and are necessary for the production of important hormones.

Fats are composed of fatty acids, which are long chains of carbon atoms. These fatty acids can be saturated, monounsaturated, or polyunsaturated, depending on the type of chemical bonds they contain. Each type of fat has different effects on health, which is why it is important to distinguish between them.

Types of Fats

Saturated Fats

Saturated fats have no double bonds between the carbon atoms in their fatty acid chains. They are typically solid at room temperature and are found in animal products like meat and dairy, as well as in some plant oils like coconut and palm oil. Historically, saturated fats have been linked to increased levels of LDL (low-density lipoprotein) cholesterol, which is associated with a higher risk of heart disease. However, recent research suggests that the relationship between saturated fats and heart disease is more complex than previously thought.

Unsaturated Fats

Unsaturated fats are further divided into monounsaturated and polyunsaturated fats, based on the number of double bonds in their fatty acid chains.

• Monounsaturated Fats: These fats have one double bond in their structure. They are typically liquid at room temperature and are found in foods like olive oil, avocados, and nuts. Monounsaturated fats are known to lower LDL cholesterol levels while maintaining or even raising HDL (high-density lipoprotein) cholesterol levels, which can reduce the risk of heart disease.
• Polyunsaturated Fats: These fats have two or more double bonds in their structure. They are also liquid at room temperature and are found in foods like fish, flaxseed, and walnuts. Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential fats that the body cannot produce on its own. Omega-3 fatty acids are particularly beneficial for heart health, reducing inflammation, and supporting brain function.

Trans Fats

Trans fats are unsaturated fats that have been chemically altered through a process called hydrogenation, which makes them more solid and shelf-stable. They are found in many processed foods, such as baked goods, snacks, and margarine. Trans fats are harmful to health, as they increase LDL cholesterol levels and decrease HDL cholesterol levels, significantly raising the risk of heart disease. Many health organizations recommend minimizing or avoiding trans fats altogether.

Benefits of Healthy Fats

Incorporating healthy fats into your diet can offer numerous benefits for overall health and well-being. Here are some of the key advantages:

Heart Health

Healthy fats, particularly monounsaturated and polyunsaturated fats, can improve heart health by reducing bad cholesterol levels and increasing good cholesterol levels. Omega-3 fatty acids, found in fatty fish and some plant sources, are particularly beneficial for reducing inflammation, lowering blood pressure, and decreasing the risk of heart disease.

Brain Function

The brain is composed largely of fat, and it requires a steady supply of healthy fats to function optimally. Omega-3 fatty acids are crucial for brain health, as they support cognitive function, memory, and mood regulation. Studies have shown that adequate intake of omega-3s is associated with a lower risk of cognitive decline and mental health disorders such as depression and anxiety.

Nutrient Absorption

Fats are necessary for the absorption of fat-soluble vitamins, including vitamins A, D, E, and K. These vitamins play vital roles in various bodily functions, such as maintaining vision, bone health, immune function, and blood clotting. Without adequate fat intake, the absorption of these essential nutrients can be compromised.

Satiety and Weight Management

Healthy fats can help with weight management by promoting satiety and reducing overall calorie intake. Fats are more energy-dense than carbohydrates and proteins, providing 9 calories per gram compared to 4 calories per gram for the other macronutrients. This higher energy density, combined with the slower digestion of fats, can help you feel fuller for longer, potentially reducing overeating and aiding in weight control.

Risks of Unhealthy Fats

While healthy fats offer numerous benefits, excessive intake of unhealthy fats can have detrimental effects on health. Here are some of the risks associated with unhealthy fats:

Heart Disease

Diets high in saturated and trans fats can increase LDL cholesterol levels, which can lead to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke. It is important to limit the intake of these fats to maintain cardiovascular health.

Obesity

Excessive consumption of unhealthy fats, particularly trans fats and high-calorie saturated fats, can contribute to weight gain and obesity. Obesity is a major risk factor for numerous health conditions, including type 2 diabetes, heart disease, and certain cancers.

Inflammation

Unhealthy fats, especially trans fats, can promote inflammation in the body. Chronic inflammation is linked to a variety of health issues, including heart disease, diabetes, and autoimmune disorders. Reducing the intake of trans fats and increasing the consumption of anti-inflammatory fats, such as omega-3s, can help manage inflammation levels.

Balancing Fats in Your Diet

To reap the benefits of fats while minimizing the risks, it is important to strike a balance in your diet. Here are some tips for incorporating healthy fats and reducing unhealthy fats:

Choose Healthy Fat Sources

Opt for foods rich in monounsaturated and polyunsaturated fats, such as:

• Olive oil
• Avocados
• Nuts and seeds
• Fatty fish (salmon, mackerel, sardines)
• Flaxseed and chia seeds

Limit Saturated Fats

While some saturated fats can be part of a healthy diet, it is advisable to limit their intake. Choose lean cuts of meat, low-fat dairy products, and healthier cooking methods, such as grilling or baking, instead of frying.

Avoid Trans Fats

Trans fats should be minimized or avoided altogether. Read food labels carefully and steer clear of products that contain partially hydrogenated oils. Many processed foods, such as baked goods, snacks, and fried foods, are common sources of trans fats.

Practice Portion Control

Even healthy fats are calorie-dense, so it is important to practice portion control. A small handful of nuts, a tablespoon of olive oil, or a quarter of an avocado can provide a healthy dose of fats without excessive calories.

Balance Omega-6 and Omega-3 Intake

While both omega-6 and omega-3 fatty acids are essential, it is important to maintain a balance between the two. The typical Western diet tends to be high in omega-6 fatty acids and low in omega-3 fatty acids. Aim to increase your intake of omega-3-rich foods, such as fatty fish, flaxseed, and walnuts, while moderating the consumption of omega-6-rich foods, such as vegetable oils and processed foods.

Practical Tips for a Healthy Fat Intake

Incorporating healthy fats into your diet does not have to be complicated. Here are some practical tips to help you get started:

Cooking with Healthy Oils

Use oils high in monounsaturated and polyunsaturated fats for cooking and dressings. Olive oil, avocado oil, and canola oil are excellent choices. These oils can enhance the flavor of your dishes while providing beneficial fats.

Snacking on Nuts and Seeds

Keep a variety of nuts and seeds on hand for a quick and healthy snack. Almonds, walnuts, chia seeds, and flaxseeds are all nutrient-dense options that can provide a good source of healthy fats, protein, and fiber.

Including Fatty Fish in Your Diet

Aim to include fatty fish, such as salmon, mackerel, and sardines, in your diet at least twice a week. These fish are rich in omega-3 fatty acids, which offer numerous health benefits. If you do not eat fish, consider taking a fish oil supplement or incorporating plant-based sources of omega-3s, such as flaxseed or chia seeds.

Adding Avocado to Meals

Avocados are a versatile and delicious source of monounsaturated fats. Add sliced avocado to salads, sandwiches, or smoothies for a creamy texture and a boost of healthy fats.

Using Nut Butters

Nut butters, such as almond butter or peanut butter, can be a tasty and nutritious addition to your diet. Spread nut butter on whole-grain toast, add it to smoothies, or use it as a dip for fruits and vegetables.

Reading Food Labels

When grocery shopping, take the time to read food labels and ingredient lists. Avoid products that contain trans fats or partially hydrogenated oils, and be mindful of the saturated fat content in processed foods.

Conclusion

Fats play a vital role in maintaining overall health and well-being. By understanding the different types of fats and their effects on the body, you can make informed dietary choices that support heart health, brain function, and weight management. Incorporate healthy fats into your diet by choosing sources like olive oil, avocados, nuts, and fatty fish, while limiting unhealthy fats, such as trans fats and excessive saturated fats. By striking the right balance, you can enjoy the many benefits of fats and promote long-term health.