As times change, so do new ways of thinking. This has led to the emergence of many new philosophies about food and food culture. One of the beliefs used is that a high-fat diet is the cause of many diet-related illnesses, such as heart disease. However, fats are an essential component of a healthy diet.
Fats are usually divided into two groups: saturated fats and unsaturated fats. Saturated fats are solids at room temperature, such as butter, most dairy products, and marbling found in red meat.
Unsaturated fats are liquids at room temperature, such as olive, safflower and sunflower oil. High concentrations of unsaturated fats also include olives, avocados, nuts and seeds.
According to the American guidelines of the American Heart Association and USDA 2020-2025, saturated fats should not make up less than 10% of your total income. The reason for reducing saturated fat in the diet is that diets high in saturated fat can increase the risk of heart disease by increasing “bad” or LDL cholesterol. However, this idea has been challenged over the years to see if the saturated fat class is more effective than all saturated fats alone.
As a result, saturated fats are referred to as “bad fats”. And research has shown that replacing saturated fats with unsaturated, or “healthy” fats, can improve good cholesterol and help lower bad fat.
Unsaturated fats have many health benefits, such as reducing inflammation and improving lipid profiles and cholesterol levels – all of which promote longevity and reduce the risk of cardiovascular disease.
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- TWO TYPES OF UNSATURATED FAT.
There are two types of unsaturated fats: monounsaturated and polyunsaturated. The only difference is in the number of double bonds present in their structure. Monounsaturated fats are found in avocados, nuts, seeds, olives and olive oil.
Polyunsaturated fats are found in sunflower, corn, soybean and linseed oils, fish, walnuts and flax seeds. There are also two main fats within polyunsaturated fats: omega 3 fatty acids and omega 6 fatty acids.
Omega 3 fatty acids are a class of polyunsaturated fats that are responsible for reducing inflammation in the body and producing hormone-like substances that improve blood flow.
Omega 6 fatty acids are also a class of polyunsaturated fats, which are responsible for the formation of precursors to the processes involved in inflammatory reactions. This does not mean that we should avoid omega 6 fatty acids!
Both omega 3 and omega 6 fatty acids are essential for good health and development. They are necessary because we need to eat these sources of fat in our diet. The human body cannot synthesize these fats on its own.
So, what 10 foods high in healthy fats? Here’s an overview of some of the examples you can include in your daily diet.
1. Mackerel: Mackerel is a very fatty fish, but one of the richest sources of omega 3. 3.5 ounces or 100 g contains almost 20 g of protein and only 190 calories.
2. Salmon: Salmon is a very different source of omega 3, but also a good source of vitamin D.
3. Avocado: Avocado is a great source of healthy fats because it is rich in monounsaturated fatty acids. Avocados are also a good source of potassium, fiber, B vitamins and vitamins A, C, E and K.
4. Macadamia nuts: Macadamia nuts are a very rich source of monounsaturated fats. These nuts are also low in sodium and carbohydrates, making them popular for healthy fats.
5. Eggs: In the past, eggs were beaten due to high cholesterol and fat. However, most of the fat in the eggs is unsaturated. Eggs are the best source of protein you can eat when it comes to choosing animal protein.
In addition, there are several studies that show that eating whole eggs does not have a negative impact on cholesterol levels as in the past. Eggs are very rich in many essential vitamins and minerals needed for a healthy diet.
6. Avocado oil: This oil has a very high content of monounsaturated fats, but has a higher boiling point than olive oil. This makes it a better choice for cooking or grilling food over a very high fire.
7. Extra virgin olive oil: Another oil rich in monounsaturated fats. 1 tablespoon has 119 calories, 13.5 g of fat, of which 9.9 g of this fat are monounsaturated fatty acids.
8. Greek yogurt (full fat): While dairy products usually contain saturated fats, it is a saturated fat that should be consumed in the diet! The removal of fat from products often indicates that the product has been replaced with sugar to preserve flavor.
We would like to choose Greek yogurt! Not only is this yogurt a great source of calcium, but 5 oz also has 14 grams of protein!
9. Grass-Fed Milk 2%: Milk contains many important vitamins and minerals needed for a healthy diet. Not only is it a rich source of calcium, but it also contains immunoglobulins that are responsible for modulating inflammatory and immune properties – making it a great regenerative drink!
Choosing grass feeding can be one way to ensure that you consume enough Omega 3 in your diet. Herb-fed milk has been shown to have the highest omega 3 content compared to biological and conventional milk sources (5.6).
10. Cannabis Seeds: Cannabis seeds are not only a rich source of omega 6 and omega 3 fatty acids, but are also considered a complete egg white! This means that they contain all the essential amino acids needed to build and repair new tissues. 1 tablespoon contains 57 calories, 4 g of fat and 3 g of protein. Things to consider
As you can see, fats are essential for a healthy diet. Especially in the field of maintenance or weight loss.
Fats are the most abundant macronutrient, which means they can increase satiety. 1 gram of fat has 9 calories. For comparison, carbohydrates and egg whites contain only 4 calories per gram. Incorporating healthier fats will therefore help you stay full and not waste time eating.
In addition, fats high in omega 3, such as salmon, can help reduce inflammation – a major contributor to weight gain and many metabolic diseases.
However, because fats are the most abundant macronutrient, small amounts can contain many calories. Therefore, while healthy fats are important for losing weight and maintaining a healthy diet, they should be limited to a certain capacity so that they do not add too many calories to your daily diet. According to the medical institute, fats should make up 20-35% of your diet. For someone who eats 2,000 calories a day, that equates to 45-78 grams of fat a day.
Read this blog about daily fat loss needs for more information.
What if you ate a keto diet? A ketogenic diet is one in which 75-80% of your calorie intake comes from fats and carbohydrates limited to about 50 grams per day. This leads to a limited selection of very high fat foods. To prevent problems such as high cholesterol and triglycerides, it is recommended that you make the most of your unsaturated fat intake. Increased consumption of fatty fish such as salmon, mackerel, tuna, sardines, lard, nuts, seeds and avocados are higher in unsaturated fats, which help lower bad cholesterol and increase good.
In general, fats are an essential component of a healthy diet. They are usually rich in essential vitamins such as A, D, E and K. They also cover all the cell membranes of our body, are responsible for the synthesis of hormones, protect our organs and help carry nutrients through the body.