Many people wonder: are fats good or bad? Do they all get fat? Should they be banned from the diet? And fats (also known as lipids) are a macronutrient that causes suspicion and fear in all those who want to take care of their health.
But are these suspicions well founded? Nothing is further from reality! Of course, we have to distinguish between “good” fats and “bad” fats.
BAD FATS
They are those that we find in trans or hydrogenated form. Industrial pastries, pre-cooked products, fast food, French fries and refined vegetable oils are a source of trans fats that we must avoid at all costs due to their harmful effects on our body and their “Michelin” effect.
GOOD FATS
Among those commonly called good fats or unsaturated fats, we find monounsaturated and polyunsaturated fats.
In turn, within polyunsaturated fats, we can distinguish two types: omega 3 and omega 6 fatty acids . Our body cannot manufacture them on its own, so it is essential that we provide them through our diet. These acids promote the production of "good" cholesterol, HDL , which keeps our arteries clean, thus reducing excess "bad" cholesterol or LDL , and preventing cardiovascular diseases.
SOME ADVICES
- Let's reduce the habits that reduce the production of good cholesterol: smoking, leading a sedentary lifestyle, consuming alcoholic beverages (except red wine and in moderation), becoming overweight (the triglycerides associated with this decompensate HDL levels) , eating an inadequate diet lacking in antioxidants and rich in "bad" fats.
- Let's adopt habits that increase HDL production : here diet plays a fundamental role. We must consume foods rich in omega 3 and omega 6 fatty acids: extra virgin olive oil, oily fish, avocado, hemp seeds, chia seeds, flax, sunflower, pumpkin and nuts such as walnuts and almonds. It should be noted that it is always advisable to consume nuts and seeds raw or lightly toasted, without frying or salt. Trans fats are usually used to fry them, thus uncompensating for all their beneficial effects.
- Include antioxidants in your diet : let's not forget the role of antioxidants. They prevent the oxidation of fats and their deposit in the arteries. Foods rich in vitamin C, E, beta carotene and lycopene are essential for this. ORGANIC AÇAI , ORGANIC MATCHA tea, carrots, green leafy vegetables and red fruits among others, have these characteristics.
In short, a healthy diet requires the consumption of good fats. They are a source of energy, provide fundamental elements for the production of hormones and cell membranes, and act as carriers of vitamins and enzymes (oh and they don't make you fat ;).
If you want to take care of yourself, keep this in mind and do not hesitate to add a handful of seeds, nuts, avocado and other foods mentioned to your dishes. Your health will thank you!
Alicia Lamothe (Health Coach)
