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9 Foods rich in good fat (and how to consume them)

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​The “good” fats that our body needs are the unsaturated fats, the ones that are divided into monounsaturated and polyunsaturated, the ones that are found mainly in blue fish, seeds, nuts and vegetable oils.

These types of fats are considered “good” because they help to reduce total cholesterol, LDL cholesterol (bad) and triglycerides, in addition to keeping HDL (good) cholesterol high. In addition, it improves circulation, strengthens the immune system and acts as an antioxidant in the body, preventing cell damage caused by free radicals.

For this reason, it is important to incorporate these foods into the diet in small portions, as they can help to reduce the risk of suffering heart diseases, such as atherosclerosis, cerebrovascular accidents (CVA) and heart attacks.



The “good” fats that must be incorporated into the diet are:

1. Avocado

Avocado is a fruit rich in monounsaturated and polyunsaturated fats, which in the soil helps to reduce the risk of suffering heart diseases, as well as stimulating blood circulation at the cerebral level, improving memory and concentration.

Likewise, this fruit is rich in fiber, which increases the feeling of satiety, reducing the weight, and favoring weight loss, in addition to improving stress. Discover other benefits of avocado for health.

How to consume it: The aguacate can be consumed ensaladas, shakes, in creams to grease the crudo. The adequate portion is 1/4 of a small avocado or what is equivalent to 2 spoonfuls (30 g). Also, there is avocado oil, which is heat resistant, so it is an excellent option for cooking food.



2. Salmon

Salmon is a blue fish rich in omega 3, a type of monounsaturated fat, proteins, vitamins A, D, E and the B complex and minerals such as potassium and selenium. In addition, it has astaxanthin, a type of carotenoid with potent antioxidant activity.

For this reason, the regular consumption of salmon favors the increase of muscle mass and muscle recovery after training, reduces blood pressure, reduces inflammation in the body, maintains brain health, reduces the risk of suffering heart and to suffer from some types of cancer.

How to consume it: el salmon can be consumed raw, a la plancha or al horno. The recommended portion for consumption varies between 100 and 120 g, although this quantity varies according to weight, gender and other individual parameters that must be taken into account for a more accurate calculation.

3. Olive oil

Extra virgin olive oil is one of the main components of the Mediterranean diet, as it is rich in monounsaturated fats, vitamin E and antioxidants, which consumed raw and in small portions during the day can help prevent premature aging of the skin, favor heart health and acting as a natural anti-inflammatory, preventing the emergence of diseases such as type 2 diabetes and Alzheimer’s, for example.

How to consume it: The recommendation for daily olive oil is 1 spoonful (15 ml) a day or 3 spoonfuls (5 ml) a day, using crudo to add a touch of flavor to some dishes or to replace butter and butter. the margarine in the pan.

See how to choose the best type of olive oil.

4. Almonds

Almendras are oilseeds rich in monounsaturated fats, tannins, flavonoids and vitamin E, which act as an antioxidant in the body, preventing free radical damage to cells, helping to prevent diseases such as heart attacks, strokes and cancer.

In addition, this dried fruit is also rich in calcium and magnesium, so it helps to prevent osteoporosis and maintain muscle health.

How to consume them: the recommended portion of almonds is 30 g a day, so you should prefer the version with piel. There is also the almond milk, the recommended portion is between 1 to 2 pots a day (210 ml), and the cream or almond butter for greasing, recommending 1 or 2 spoonfuls a day.

5. Seeds of linaza

The seeds of linaza have anti-inflammatory, hypoglycemic, antioxidant, anti-cancer and cardioprotective properties, mainly because they are rich in omega-3, vitamin E and fiber.

Including these seeds in the diet will help prevent stress, promote weight loss, regulate blood sugar and reduce the risk of suffering certain types of cancer and heart disease.

In addition, these seeds are considered to be phytoestrogens, and they are compounds whose composition is very similar to human estrogens, which is why they exert a similar action, being an excellent option to alleviate the symptoms of premenstrual syndrome and menopause.

How to consume them: The recommended daily serving of linaza seeds is 1 cucharada per day. It is important that before consuming them, these are mashed or crushed, because the organism is not able to digest the seeds.

6. Grape oil

Grape oil or grape seed oil is rich in polyunsaturated fats, as well as in vitamin E, because of its consumption, in addition to helping to reduce cholesterol, it also helps to maintain healthy skin and hair, as well as improving it. immune system.

How to consume it: This oil can be used raw, being the recommended portion 1 spoonful (15 ml) per day or 1 spoonful (5 ml), 3 times a day, being able to be added in the raw salads or in the cooked vegetables.

Grape oil can also be purchased as a supplement at some pharmacies or natural shops and can be used directly on the skin or on the hair. See for more details how you can use it.

7. Green acceptances

Green salads are rich in monounsaturated fats, in addition to containing various compounds with antioxidant properties, helping to reduce “bad” LDL cholesterol and regulate blood pressure. In addition, some studies [1][2] indicate that it could prevent the loss of bone mass.

How to consume them: The recommended portion is 10 units a day of green salads, which can be eaten in a lunch box or added to salads or meals.

8. Seeds of ajonjoli

The seeds of ajonjolí are rich in polyunsaturated and monounsaturated fats, in addition it has a compound called sesamin, which exerts antioxidant and anti-inflammatory effects, which is why it is an excellent option for those who suffer from arthritis, in addition to helping to reduce “bad” LDL cholesterol and improve blood pressure. Discover other benefits of the seeds of ajonjolí for health.

How to consume them: The semillas of ajonjolí can be consumed raw, toasted, used in the preparation of pans or reposted and can even be added in rice, yogurts or in salmon, for example. The recommended daily portion is 1 cup a day.

9. Cacahuates

The cacahuates, maní or cacahuetes are dried fruits rich in monounsaturated fats, which is why they promote the increase of “good” HDL cholesterol, preventing diseases such as atherosclerosis, stroke and heart attacks.

Similarly, the regular consumption of cacahuates helps to improve the mood, as it is rich in tryptophan, an amino acid that is involved in the production of serotonin in the body, better known as the happiness hormone. In addition, cacahuates are rich in folic acid and iron, helping to prevent and fight anemia.

How to consume them: the ideal is to consume the raw cacahuate and the recommended portion is of 30 g a day. Likewise, it can also be used to grease the pan or pancakes, for example, in the form of butter or cacahuate cream, with the recommended serving being 1 or 2 spoonfuls a day.

Learn more about the benefits of cacahuates for health.

Plenty of good grains present in these foods

In the table, the continuation indicates the quantity of “good” fats, both monounsaturated and polyunsaturated, present in 100 g of the aforementioned foods:

Foods monounsaturated fats polyunsaturated fats
avocado 6.5 g 1.2 g
cooked salmon 7.8 g 6.6 g
olive oil 78.6 g 6.9 g
almonds 34.5 g 14.3 g
linaza seeds 5.5 g 21.0 g
grape oil 10.4 g 2.4 g
green aceituna 9.6 g 2.2 g
Sesame or ajonjoli seeds 20.7 g 24.0 g
Cacahuates, cacahuetes or mani 21.8 g 14.8 g

Other foods rich in these fats are mackerel; vegetable oils, such as canola, palm and soy oil; sunflower seeds and chia seeds; pistachios, almonds, nuez pecan, hazelnuts and marañón.

For a better effect of its benefits, the good fats must be present in the food, replacing the “bags” that are saturated and trans.

Adding unsaturated fats are good for the heart, in the days of being fats and providing lots of calories when they are consumed in large portions. For this reason, this type of fat should be consumed in moderation and in the recommended portions, especially if the person has problems such as high cholesterol, hypertension, diabetes or overweight.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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