Most people believe that fats are dangerous and should be avoided at all costs. However, fats are a macronutrient . The macronutrients are the nutrients that the body needs in greater quantity and are in charge of supplying the majority of the metabolic energy that our body requires. These macronutrients are proteins, lipids or fats and carbohydrates.
However, there are different types of fats, and not all are equally healthy for our body. That is why it is so important to know them and know which ones to add to your diet and which ones do not.
What are the bad fats that I should NOT include in my diet?
1- Saturated fats
This type of fat It is normally found in animal sources such as poultry, red meat and whole milk products. The problem with saturated fats is that it can increase total blood cholesterol levels, including the levels of LDL cholesterol which can put you at risk of cardiovascular problems.
2- Trans fats
They are another type of fats harmful to the body, as they come from the hydrogenation of oils that makes the fat more solid and more rancid. Trans fats tend to increase LDL cholesterol while decreasing HDL levels. Therefore we must avoid foods with high trans fat content such as processed and baked sandwiches, chips, muffins, cakes, cookies …
What are the good fats that I MUST include in my diet?
1- Omega-3 fatty acids
Omega-3 fatty acids can help reduce triglycerides and cholesterol levels, so you will not risk heart disease. If you are looking for a good source of omega-3 fatty acids, opt for fish such as herring, sardines, salmon or mackerel. You can also get them from walnuts, flax seeds and canola oil. It is recommended to consume 1 to 2 grams of omega-3 each day .
2- Monounsaturated fats
Found in various foods and oils. The consumption of foods that contain this type of fat can help improve cholesterol levels in the blood and reduce the risk of heart problems. It also helps regulate blood sugar and insulin levels, which is important for people with type 2 diabetes.
3- Polyunsaturated fats
This fat is usually found in oils and plants. Studies show that eating foods high in polyunsaturated fats improves cholesterol levels in the blood, which can significantly reduce the risk of suffering from various heart problems . It can also help reduce the risk of type 2 diabetes.
As you can see It is very important to know which fatty acids are good for health and which are not. Now you can consume fats without feeling bad about yourself.
Did you know that good fats existed? Tell us in the comments!
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