Many people may be self-conscious about food, for example, they prefer to avoid those that have excess fat. They therefore believe that they maintain a figure and, above all, a state of full health.
For the experts, however, not all fats should be ‘demonized’, as there are some that are essential to your diet because of the amount of nutrients they can provide.
What types of fats exist?
As the United States National Library of Medicine notes on its website: “It is essential to eat fat, although it is also harmful to overeat.” Therefore, you know how to distinguish them and know in what foods you can get the so-called ‘good fats’.
There is the Saturated fats found in butter, cream, ice cream, cheese or milk. They are generally mentioned in animal products such as these.
This is the should be avoided because they increase cholesterol levels“a soft, waxy substance that can cause clogging or blockage of the arteries,” according to the cited health entity, which in turn could put you at risk for a heart attack or a range of other health problems.
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Butter, milk, among other things, are part of the saturated fats.
On the other side, has trans fats, which are considered the worstand that they are in “vegetable fats, certain margarines, biscuits and biscuits, snacks and other foods made or fried with partially hydrogenated oils.”
Instead, there are the unsaturated or ‘good’ fats, which you are advised to eat. According to the portal of the American Cancer Society, it is mostly found in nuts, seeds, fish or fruits.
In what foods are the ‘good’ fats?
Unsaturated are divided into two camps: polyunsaturated and monounsaturated. The former is found, for example, in dried fruits (walnuts or almonds), soybeans, peanuts or fish.
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Nuts have ‘good’ fats.
It is essential to eat some fats, although it is also harmful to eat too much
“More unsaturated fats can have benefits for the heart, but unlike monounsaturated fats, it should not exceed 6% of the total energy for the day,” nutritionist Anabel Aragón said in an interview with EFE news agency. ‘ said.
For their part, the monoinsaturadas According to Aragón, they are the most advisable because they lower the level of cholesterol in the body. They can be found in nuts, avocados, olive oil or olives.
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“Unsaturated fats should always be the majority in any diet and can make up between 15 and 20 percent of the total energy of the day, so we always promote olive oil a lot, both for seasonings raw and for cooking,” the expert specified. .
As explained, Specialists recommend reducing trans and saturated fats so that you are not involved in serious health problems in the future due to the diet you may have changed.
Of course, remember to go to health professionals to guide you in your nutrition process.
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