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Your body needs you to include fat in your diet, although not too much. Not all fats are the same; there are fats that are beneficial for your health (unsaturated fats), while there are others (saturated fats and trans fats) that can increase your risk of disease. Health experts suggest choosing foods that provide “good” fats.
The UK National Health Service (NHS) notes that fat is a source of essential fatty acids that the body cannot produce on its own. It is necessary to absorb vitamins are soluble in fat, like vitamin A, vitamin D, and vitamin E. Fat also turns into energy and even helps you feel full.
Unsaturated (unsaturated) fats are beneficial because can improve blood cholesterol levels, relieve inflammation, stabilize the heart rate, according to the Harvard School of Public Health.
Foods that provide good fats for your body
1. Fatty fish
Fatty fish is rich in omega-3 fatty acids. Among the fish richest in omega-3s are salmon, sardines, mackerel, trout, herring and tuna. Omega-3 fats help prevent heart disease and stroke. The American Heart Association (AHA) recommends consuming at least 8 ounces of non-fried fish each week.
The Harvard School of Public Health also highlights the importance of consuming fish rich in omega-3s, especially for pregnant or expecting women and nursing mothers.
Walnuts, almonds, and peanuts are rich in good fats, protein, and fiber. They are a healthy snack that can help lower cholesterol and also control weight. The AHA recommends consuming a small handful (about 1 ounce) of unsalted nuts and seeds each day.
Avocado is in good fats, mainly oleic acid, which is also the main component of olive oil. It is a fruit full of nutrients that supports heart health. In addition to its good fats, it provides fiber, vitamins and minerals such as potas, a nutrient that helps keep the heartbeat stable.
Avocados also contain antioxidants lutein and zeaxanthin, both of which promote eye health. As if that were not enough, they have a compound that is only present in avocados that helps delay or prevent diabetes, it is avocatin B (AvoB).
4. Olive oil
Olive oil is one of the healthiest oils for cooking and seasoning. Avocado oil is another good option.
5. Chia and flax seeds
Chia seeds are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein that contains all nine essential amino acids that the body cannot make.
Flax seeds are high in fiber and also provide omega-3s. Various studies have associated the consumption of flax seeds with the reduction of bad cholesterol. Other seeds with good fats are pumpkin, sesame, and sunflower seeds.
Fats to limit
Saturated fats can raise blood cholesterol levels and increase the risk of heart disease. Trans fats are the worst type of fat for the heart, even in small quantities; they increase bad cholesterol, create inflammation, and contribute to insulin resistance.
Saturated fats are mainly found in red meat and whole dairy products. Also in coconut oil, palm oil, and palm oil. Partially hydrogenated oil is not the only source of trans fat; They are also naturally found in beef fat and milk fat in small amounts.
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