It is important to know what healthy fats you should eat. After all, some fats are certainly harmful, but others can be very helpful in controlling your cholesterol.
Healthy fats that can lower cholesterol
Fried foods, butter, fatty cheeses, and some meat foods are high in saturated fats, which can increase cholesterol levels. However, there is another group of fats – healthy fats, which have the opposite effect on your body.
We are talking about polyunsaturated fats. They can give you the nutrients and energy your body needs and keep your cholesterol levels under control.
By knowing which ones are healthy, you can replace and reduce your saturated fat intake without eliminating anything from your diet.
1. Vegetable oils – healthy fats
However, it is not only olive oil that can provide your body with these nutrients. There is also oil from hazelnuts, canola, soybeans, and sesame seeds.
Also, do not forget about the healing properties of cold-pressed olive oil. Its consumption will help you control bad cholesterol. Moreover, it also has anti-inflammatory effects.
2. Alpha-linolenic acid in fish
It is the most important fatty acid among omega-3s. You can get it from fish as well as soy foods and sesame seeds.
It is very useful for you because the body is not able to produce it on its own. It prevents the accumulation of cholesterol in the arteries and maintains the health of your heart.
Among the fish that have the highest content of alpha-linolenic acid are:
Although you can find all this in canned food, it is better to eat them in their natural state.
3. Do you need to gain muscle mass? Try cod liver oil which is healthy fats
This popular supplement contains a lot of omega-3s. For the most part, this fat promotes better protein synthesis, which allows you to increase muscle mass.
In addition, here are some of the benefits of such supplements:
- support your immune system
- promote bone growth
- improve blood clotting
- stimulate brain development
That is why this supplement is also recommended for the elderly.
4. Avocados contain healthy fats
Omega-6 fatty acids are found in many animal foods. However, one of the healthiest sources is avocado. This is one of the few fruits that have a high amount of polyunsaturated substances.
In addition to being very nutritious, avocados also improve their absorption.
5. Lentils also help lower cholesterol
Healthy fats in beans – it contains only 0.1 g of saturated fat per 100 grams.
These little legumes form a substance that attaches to cholesterol and helps remove it from the body. Therefore, lentils are considered the protector of your heart and the entire cardiovascular system.
In addition, red beans and green soybeans have similar properties to lentils.
Is fat bad?
Consuming a certain amount of fat is necessary for your organs to function properly. This macronutrient should not be considered an enemy.
Some nutritionists believe that 20 to 30% of your diet should consist of fat. However, this amount should be provided with unsaturated fats.
Benefits of consuming healthy fats in moderation:
- better insulin sensitivity
- regulate your metabolism
- increase muscle mass
- better reproductive health
- optimized brain function
So pay attention to the type of fatty acids you choose and enjoy better health!
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