Do not shiver when you hear about fats, they are necessary and you should know
When we hear about fats, the alarms come on, and it is a type of nutrient that is very stigmatized. We have spoken many times about them, but we want to emphasize the importance that fats have in our health, especially those considered as essential or good fatty acids. That is why we are going to get closer to healthy fats to get to know them better.
Contrary to what many people think, fats are an essential nutrient in the body just like proteins and carbohydrates. They have infinity of functions in the organism like the construction of cellular membranes, nervous tissue and hormones. They are responsible for transporting and assimilating vitamins A, D, E and K. They play an important role in growth in childhood and are a source of energy. In addition to blood level they are involved in blood clotting and regulation of blood pressure.
Unsaturated fats to take advantage of our way
For all this the intake of fat is necessary in the body, but we must keep in mind that the ones that really will help us to achieve it in the best possible way are the so-called unsaturated fats. These types of fats are pure fats that our body can transform and use at will. This is not the case with so-called saturated fats, since they are processed fats and we can not use them. Therefore it is necessary to know how to choose the sources of fatty acids that we are going to ingest.
Different Types of Healthy Fats
Among the healthy fats we recommend are those of vegetable origin and come from fish. Among them we are going to stop at omega-3 and 6 fatty acids. Foods in which we can find this type of fatty acids are olive oils, soybean, sunflower, corn … In addition, these types of fatty acids can be found in foods such as salmon or tuna, in addition to other varieties of blue fish, because all of them are rich in omega-3 especially.
In the world of fruits and vegetables we also find healthy fats that we must include in the diet. An example to always bear in mind is avocado, which contains high and beneficial amounts of essential oleic acid that will help us achieve health in perfect conditions.
We should not forget the meats that contain healthy fats. Especially we must stop in the meats considered as white. This group includes chicken, turkey, rabbit meats … All of them are beneficial to the body and their inclusion in the diet will be beneficial for us.
Benefits of Healthy Fat Intake
Proper intake of healthy amounts of fatty acids will help us in functions like improving blood quality, as they will help us to purify it and eliminate excess cholesterol and triglycerides. In addition, we will be helping to reduce the risk of heart disease. Making this happen in the body will help us to reduce blood pressure, as well as to improve the assimilation and utilization of fats by our organism. That is why it is very important to give them the importance they have and include the right ones in our daily diet.