Benefits of healthy fats

BENEFITS OF HEALTHY FATS


         It is reasonable to think that those who eat a lot of fat gains more weight, but in reality, as the EPIC study (a study that lasted decades, which follows the feeding of 500,000 people worldwide) has shown, what makes you fat are proteins. 


It may seem absurd, but the explanation is there. On average, almost every where 15% of the daily calories are consumed in the form of proteins (twice what we would need: we should be around 8% according to the World Health Organization). Those who are below this 15% do not tend to gain weight. Who is above 20%, yes.


    You will think of high-protein diets, which clamorously contradict the above. But no: high-protein foods force the body to take 50, 60% of protein out of total daily calories. If we usually burn carbohydrates and fats, our body is forced to consume proteins in such a situation. When our protein burns, toxic substances are released inside, which poison the appetite center. Just because the body is getting intoxicated, the appetite is less. Eating less clearly makes you lose weight.

People who follow these diets systematically gain weight again, just because they can no longer eat such toxic food. Then they reduce, but they think it is better to eat a lot of protein to stay lean. Therefore they go from 50% to 20-30%, beyond the threshold that increases the tendency to gain weight.


      So let's avoid demonizing fats because it's not those that make us fat. Besides, in a low-fat diet, there is a risk that essential nutrients for our health are lacking. This does not mean that we can exaggerate with their consumption: a balanced diet recommends not exceeding the daily threshold of 30-35% of fat (in terms of caloric intake).

We must take into account the difference between healthy fats and saturated fats, harmful to health. 


       Healthy fats are good and must be taken without fear! Associated with other foods, they also help in the absorption of vitamins and other fat-soluble substances, which otherwise would be discarded by our body. Vitamins A, D, E, and K, for example, are essential vitamins for the human being, who need the presence of fats to be absorbed. Healthy fats allow for proper absorption and assimilation, thus improving the immune system's response and the health of bones, teeth, hair, skin.


    Remember that the best fats are vegetable, organic, cold-pressed, and should be eaten raw, preferably during a meal.

Here then are the best fats for our health


Dried fruit


Benefits of healthy fats


          Dried fruit contains high quantities of omega-3 fatty acids (ALA or α-linolenic acid) and fiber, and it is also a good vegetable source of protein.


Nuts (such as walnuts, almonds, pine nuts, cashews, macadamia nuts, hazelnuts, and others) are rich in vitamin E, a powerful antioxidant of fighting free radicals. Magnesium, a mineral that most people lack, is present in considerable quantities.


People who eat dried fruit regularly - in the recommended dose, i.e., maximum a handful per day - have a lower risk of obesity, heart disease, and type 2 diabetes.



Chia seeds


Benfits of chia seeds

      About a third of these seeds are made up of fats. Considering that almost all carbohydrates in chia seeds are in the form of fiber, chia seeds are a portion of fantastic high-fat plant food.

The good fats contained in chia seeds are omega-3 fatty acids, allies of cardiovascular health. They promote the lowering of high blood pressure and counteract inflammation. Besides, they are very rich in minerals, including magnesium, dandruff, calcium, potassium, and iron.

These seeds, therefore, represent an excellent natural supplement to add to your daily diet.



Extra virgin olive oil


Healthy fat olive oil

      A fantastic food rich in healthy fats is extra virgin olive oil, as any good Italian knows. 

In addition to healthy fats, extra virgin olive oil contains vitamins E and K, and many polyphenols, useful for fighting inflammation and helping to protect LDL particles in the blood from oxidation.

However, the oil should always be consumed raw since the more it is heated; the more these beneficial properties are fading. Therefore, it would be perfect to be able to include it in our recipes at the end of cooking or at least be very careful not to overheat it during cooking


Avocado


         

Benefits of healthy fats

        

       While much of the fruit mainly contains sugars, avocado is high in fat - good. About 15% of the vegetables made up of fat, precisely a monounsaturated fat called oleic acid, also present in olive oil.


     Avocado is also among the richest plant sources of potassium, containing around 485mg per 100 grams of product, compared to 385 mg of bananas!

Avocado is also a good source of fiber and vitamin A and vitamin C, strengthening the immune system and promoting iron absorption, preventing anemia. Carotenoids, on the other hand, are essential for combating oxidative stress and for eye health.

Avocado helps lower LDL-related cholesterol ("bad") and triglycerides and improves HDL-related cholesterol levels ("good" cholesterol).



See also Fructose in fruits

 



Flaxseed


Benefits of healthy fats

        If we take flax seeds every day, we can rest assured regarding omega-3s: these seeds are a small mine! The intake of flax seeds also helps to balance the ratio of omega-3 and omega-6 in our diet (the correct proportion between omega-3 and six fats should be 1: 3, but omega-6 are very, much more common than 3). From this point of view, flax seeds are a fantastic aid, containing a proportion of 4: 1 between omega 3 and 6.


Also, the intake of ground flax seeds, accompanied by a glass of water, is very beneficial for the heart, circulation, brain, and intestines. 

Small portions of pumpkin, sunflower and sesame seeds are always recommended because they contain "good" fats that can lower cholesterol.



Cocoa and dark chocolate


Benefits of healthy fats dark chocolate

      Cocoa beans and dark chocolate (at least 75%) are among the most beneficial foods you can eat. Rich in healthy fats (equal to about 60-70% of calories) and iron and magnesium are fundamental for health.


Cocoa beans are a valuable source of antioxidants, so much so that they are considered a real "superfood." It helps lower blood pressure, fight heart disease, and protect LDL cholesterol from oxidation. It improves memory and concentration, relieves hypertension, stress, and even helps against insomnia (thanks to magnesium!). So, we can say that a square a day is only right!



Coconut and coconut oil


Benefits of healthy fats coconut oil

      About 90% of the fatty acids contained in coconut are saturated. However, populations living in countries where coconut is naturally present (and therefore consume this vegetable in large quantities) do not suffer from any cardiovascular disease and are in excellent health.


      Coconut fats are different from most other saturated fats and made up of medium-chain fatty acids. Medium-chain fats help you feel fuller longer and speed up your metabolism, eliminating abdominal fat. It has also shown that just one tablespoon of coconut oil a day is sufficient to optimize cognitive performance. Ideal for those who have Alzheimer's disease but also for those who do intellectual work: this oil improves brain functions immediately.


     This grease can also be used for cooking, since its structure remains intact when heated, without the release of harmful substances. 

Coconut oil is also a wholesome fat for the adrenal glands and the thyroid gland, which can also have beneficial effects on hormone balancing. 


See also Anti inflammatory diet to loose weight

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