Choosing healthy fats is key in this whole process of having healthy habits and contributing to our goals and objectives of losing weight at home through personalized training.
Today I want us to see good fats vs bad fats, their benefits, differences and alternatives.
Not all fats are created equal
There is a generalized thought, this is that fats are bad in the diet, when we are told about a low-fat food, we feel that it is healthier.
However, something I want to tell you is that fats are necessary, the body needs them because, together with proteins and carbohydrates, they provide the body with energy, allow for healthy hair and skin, and allow additional calories to be stored as a reserve.
It is important that we understand that although they are necessary, we cannot abuse fats, if they are eaten in excess we can be vulnerable to obesity or certain cardiovascular diseases, diabetes or cancer.
For this reason we must choose the fats that will give the body the most benefit and eat them in moderation.
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Good fats
Good fats are those that we can identify as unsaturated fats.
These fats are found in vegetables, nuts and fish, especially tuna and salmon, in soy products, olive oil and avocado.
There are two categories of good fats, monounsaturated and polyunsaturated fats.
Bad fats
Bad fats are saturated fats, they are found in meat and other animal products, such as butter or lard, cheese and in all milk except skim milk.
We can also find them in bakery products through coconut or palm oils.
In this type of bad fats we also identify trans fats, these are the least recommended, they are present in red fats, cheese, whole milk, margarines and fried foods such as packaged foods or fast foods.
Saturated fats and trans fats can increase bad cholesterol. Trans fats can also suppress good cholesterol levels.
Something important when reviewing the nutritional table of the foods you buy is that they do not include hydrogenated foods. Always read the list of ingredients!
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What foods should I eat to have good fats?
Below I give you a list of foods that include good fats, which you should include in your diet in order to receive their good contributions.
First let’s see some foods with monounsaturated fat. Its main contribution is to improve the level of cholesterol in the blood and reduce the risk of cardiovascular disease.
Nuts: walnuts, peanuts, almonds
Oils: olive and peanut
Peanut and almond butter
Avocado
Eggs
olives
On the other hand, there are foods with polyunsaturated fats, which are essential fats. The body needs them and acquires them from food.
A certain type of this fat is omega-3, which has been shown to be particularly beneficial for the heart, reducing the risk of coronary artery disease and also reduces blood pressure levels. Some foods that contain it:
Fish: salmon, trout
chia seeds, sunflower seeds
Linseed oil
