Learn how to meet the healthy fats that you must include in your diet

For years the focus was to say loudly what you should not eat. Among these recommendations always was the avoid saturated fats because they aren’t good for our body; However, the paradigm has changed dramatically in recent years and people are focusing on that Yes do eat and foods that should never be missing in our diets.

Therefore, we have decided to make a full article on fats that Yes do eat, because they give us countless benefits and provide nutrients to our health.

We must never lose sight that fats are a type of nutrient, so are a great source of energy to help the body to absorb vitamins, as well as to regulate cholesterol levels. The big secret is know regular food and contribute to our body good fats and put aside trans-fats and saturated that they are more harmful to our health.


Types of fats


Saturated and Trans fats

As explained above, there are different types of fat that can be found in the diet and within them are saturated fat. Butter, cheese or Palm oil are foods that contain them. This type of fat do cause an increase in LDL cholesterol, the bad cholesterol considered. This cholesterol could contribute to form plaques that clog up the arteries. What would cause increased risk of diseases such as obesity, diabetes, hypertension or heart disease.

In addition, there are trans fats that are generated from vegetable oil. More specifically, when the oil hardens during a process called hydrogenation. This type of fat they do is cause an increase in the so-called bad cholesterol (LDL). They can be found in fried foods or pastries. To increase bad cholesterol, decrease the amount of HDL cholesterol, which is known as “good”, we have in our organism.

At the same time, bad cholesterol increase the possibility of diseases of heart, stroke, diabetes, etc. These fats are extremely harmful, according to a study carried out in 2006, for every 2% of calories from trans fats consumed daily, the risk of heart disease increases by up to 23%.


Healthy fats

As we said, they also are healthy fats. Within this type of fat we can say that they are the polyunsaturated and monounsaturated fats. If what is sought is to replace the saturated and trans fats in the diet, the best is in our food.

Polyunsaturated fats


Polyunsaturated fats are a type of fat needed to prevent blood clotting and muscle movement. In addition, they are essential to build the membranes of cells, as well as coverage of the nerves.

Polyunsaturated fats are which include essential fatty acids for the growth of the cells of the body, in addition to good brain function.

This type of fat can be found in food whose origin is vegetable like the pumpkin or sunflower seeds and certain fish such as salmon, walnuts and can help reduce bad cholesterol (LDL) that could cause obstruction or blockage of the arteries. All this would make the risk for heart disease decreases.

Here we find the fatty acids omega 3 and omega 6. These acids are not produced naturally, so we must incorporate them through food.

Acids omega-3 can help:

  1. Reduce triglycerides
  2. Reduce the risk of arrhythmia
  3. Decrease the bad cholesterol (LDL)
  4. Defenses
  5. Lower blood pressure
  6. Prevent the buildup of plaque in the arteries
    in terms of fatty acids omega 6, help control blood sugar and lower blood pressure.


Monounsaturated fats

Monounsaturated fats are present in plant foods such as nuts, avocados or avocados, and vegetable oils such as olive’s. The omega 9 acids are in and the benefits that can offer this type of fat include help to reduce the level of bad cholesterol (LDL) and also minimize the chances of suffering from heart disease and stroke.

This type of fat helps to control the amount of sugar in the blood, especially in people who have type 2 diabetes. They also allow to preserve the health of the cells of the body and provide vitamin E, which strengthens the view and the immune system. Monounsaturated fats are found in foods of plant origin as:

Dried fruits (walnuts, almonds, peanuts)
avocado or palta
peanut butter
(as olive or canola) vegetable oils

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