Good and Bad Fats: Keep the Balance in Consumption

Fats are often considered villains by individuals who crave weight loss or maintain good Health .

This happens because we end up consuming excessively those that bring harm to our body.

So, beware of some of them!

Harmful Fats

Fat enhances the taste of food and the food industry knows it.

In this way, he works by idealizing products that the consumer wants to buy more and more. This causes the intake of this macronutrient to constantly exceed what the body needs.

This excess is seen mainly in the ingestion of the saturated ones. These can trigger dangerous diseases such as hypercholesterolemia, atherosclerosis, cerebrovascular accident (stroke) and cardiovascular disease (CVD).

Foods like fast foods, chocolates, ice creams, margarine, stuffed biscuits, packaged and inbuilt snacks have the famous trans fats.

Trans fats help in the onset of cancer. Therefore, they should be avoided as far as possible.

Fatty meats, whole milk, yellow cheeses, butter and some oils are high in saturated fats and need to be eaten with caution; especially by people who have high cholesterol.

Reporting all this, it makes us look like it would be best to remove all kinds of fat from the food, would not it?

However, this nutrient is very important and should be part of our food composition.

Daily Recommendation

In general, the daily fat recommendation corresponds to 20 to 35% of the total caloric value.

Only about 10% saturated fat should be ingested within that percentage.

And the rest of the percentage, how to achieve?

Did you know that there are good fats?

That's it!

Beneficial fat

Nature offers us unsaturated fats, which collaborate with the health of our heart and prevent several other pathologies. Some of their food sources are also very rich in various minerals, vitamins, antioxidants and / or proteins.

Where can we find them?

  • Avocado;

  • Chestnuts;

  • Chia;

  • Linseed;

  • Olive oil (without heating in frying);

  • Salmon, sardines, tuna;

  • Sunflower seed;

  • Bitter chocolate.

Although they are healthy, these sources must be ingested in a balanced way, as they still have a high caloric content.

These foods can be introduced into our daily lives by replacing the saturated ones that are exceeding what is recommended.

Remember, it is almost impossible to exclude a food that your brain is already accustomed to, overnight.

The changes must be realized gradually, and be something continuous, so that it truly becomes a habit.

Posted on June 22, 2018 at 06:19 PM