When we hear the word “ fat ”, foods that are difficult to digest, are fattening, and are very harmful to health come to mind. However, t...
When we hear the word “ fat ”, foods that are difficult to digest, are fattening, and are very harmful to health come to mind. However, this idea may be wrong since there are foods that contain "good" fats and that are very healthy, ideal to include in our family's diet.
Our body uses fats to obtain the energy we need during the day, so we can replace those harmful fats with healthy ones, thus preventing our family from running the risk of contracting diseases.
Now, to understand the subject of fats, it is convenient to explain that there are different types of fats: saturated, trans, and unsaturated.
The first and second are bad if consumed in excess, these are found in foods such as butter, cheese, whole milk, ice cream, cream, and meats. The latter is healthy, those that help us reduce diseases.
Let's focus on healthy fats that help the body absorb vitamins A, D, E, and K from the foods we eat, as well as lower cholesterol levels, which is good for reducing the risk of a heart attack.
Healthy Food
Many foods contain these types of fats that include polyunsaturated fatty acids and monounsaturated fats, which are good for lowering the level of cholesterol in the blood, which is beneficial to prevent heart-related diseases.
What Are These Foods?
1. Avocado
This delicious food does not contain sodium or sugar, so it is ideal to include it in the family diet. Due to its texture and creamy consistency as well as its rich flavor, it is easy to integrate it into different dishes, replacing butter, cream, mayonnaise or dressings.
Avocados contain fiber, potassium, vitamin C and K, folic acid, magnesium that are good for keeping our bone health and immune system in good condition.
You can prepare different delicious dishes such as guacamole, avocados stuffed with tuna or simply spread it on toast.
2. Olives
This food causes pleasure to our palate for its sweet, salty, bitter, and acid taste; integrating it into the diet is ideal to take care of family health.
Olives are rich in minerals such as magnesium, sodium, phosphorus, iron, potassium, and calcium; together they help to eliminate fluids, strengthen bones, and relax muscles.
Although it is a healthy food, it must be consumed with caution due to its high sodium content, and it is not recommended for people with hypertension or cardiovascular disease.
You can consume olives in different ways such as aperitif, snacks, salads, with cookies or bread, among others.
3. Extra Virgin Olive Oil
It is ideal for preparing different dishes because it is of vegetable origin and does not contain cholesterol. It is high in calories but these are of good quality as it protects our health.
According to a study published in Current Opinion in Biotechnology, extra virgin olive oil helps detoxify the body and deflates it due to the proportion of polyphenols it contains; it even has antimicrobial effects.
This oil resists high temperatures so it undergoes fewer changes or deterioration in its nutritional quality. It also has more omega 3 or polyunsaturated fatty acids, essential that our body does not produce.
4. Fish
Oily fish such as salmon, tuna, sardines, anchovies, horse mackerel, among others, contain polyunsaturated fatty acids, omega 3, docosahexaenoic acids (DHA), and eicosapentaenoic acids (EPA), fats that our body cannot easily produce.
In addition, fish has many vitamins such as A, D, E, and K, which help our vision, joints, muscles, and brain function properly.
Even eating fish helps detoxify the body and deflates it, which is good for your health. You can prepare it in many ways, baked, with vegetables, grilled, papillote, in salads, among others.
5. Eggs
Eggs are a delicious food that is packed with nutrients, especially protein and amino acids. It also contains fatty acids such as Omega that are excellent for health, as well as vitamins and minerals A, E, B12, folic acid, biotin, phosphorus, iron, zinc, and selenium.
It is ideal to consume two eggs that provide about 140 kcal since they do not provide a high cholesterol content as some people believe. Other benefits are that they help control weight, help muscle deterioration, and improve brain performance (memory).
6. Dark Chocolate
Some of us know it as dark chocolate; This food has a large number of antioxidants and fiber, ideal to consume and integrate into our family diet.
Because of the healthy fats, it contains, it is beneficial for health, helping to reduce heart conditions, relaxing blood vessels, which improves circulation and pressure.
As if that weren't enough, chocolate helps alleviate some ailments such as anxiety, back pain, stress, high blood pressure, and lifts your spirits. Of course, it should be consumed in moderation because it contains a lot of sugar.
7. Peanuts
Like other foods, peanuts help reduce heart problems because of their healthy fats, such as monounsaturated and polyunsaturated fatty acids; they also contain vegetable proteins, fiber, iron, potassium, and calcium that help the body.
Some benefits are that they help prevent diseases such as diabetes, anemia, promote weight loss, reduce aging, help strengthen muscles and also improve mood.
Now that you know, integrate these foods rich in healthy fats into your family's diet, in addition to being delicious, many of them are easy to prepare and complement in dishes. Take care of your health and that of your family!
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