For years there was a popular belief that established that eating fat to our body to accumulate as body fat. Obviously, it is impossible for a food fat to transform directly into love handles, but it is true that the weight gain will depend on the type we consume. Fats are necessary for the diet, being mostly of vegetable origin. Then we tell you what are the fats and what foods you should introduce in your diet to improve health. Here are some foods of healthy fats.
What are fats?
A good diet must be sustained from the three major macronutrients (proteins, carbohydrates, and fats), in addition to the micronutrients (vitamins and minerals). It does not matter if you are in a process of weight loss, each and every one of them is necessary for your body to function properly; so do not fall into the error of eliminating any nutritional group.
In the case of fats, it is a nutrient that we obtain by feeding and that we must know how to choose and eat properly. Any excess is bad, but in this case, it could bring serious consequences.
Each time we ingest this nutrient, we are providing our body with an amount of energy so that it can function properly. During training, your body burns calories from carbohydrates and fats, among others. Likewise, it is essential to maintain good capillary and skin health, in addition to being necessary to maintain body temperature. Another of its functions is the absorption of vitamins A, D, E and K, which are also called liposoluble.
In addition, our body is also supplied with essential fatty acids (linoleic and linolenic); They are called essential because the organism can not produce them on their own and are essential to control inflammation and blood clotting, as well as brain development.
Finally, note that fat has 9 calories per gram, while proteins and carbohydrates have only 4 calories per gram.
Do not miss: Know the different types of dietary fats
Foods with healthy fats
Fatty fish are replete with Omega-3 essential fatty acids. Some examples are salmon, tuna, mackerel, herring or sardines. And is that they are strongly recommended for being able to reduce the amount of fat in the blood, lower blood pressure and maintain good heart function.
Nuts are a great source of healthy fats, provided that we take them in their natural version. For example, nuts are a perfect example of this. They contain Omega-3 essential fatty acids, as do the seeds of flax, sesame, hemp, and chia.
Although there was a rumor that cholesterol was increased with egg ingestion, science has shown that it is not real. In fact, its high concentrations in phospholipids (the type of fat that controls inflammation) help regulate cholesterol in the blood. In addition, the eggs also contain Omega-3 essential fatty acids.
Extra virgin olive oil is the best you can consume in your daily diet. This type is rich in monounsaturated fat, which favors the reduction of LDL (bad) cholesterol.
The beloved avocado Until relatively recently, this fruit we used to make delicious guacamoles and accompany it with nachos. Luckily, we have learned to use avocado in its natural presentation to accompany salads, toasts or fish dishes. In a cup of avocado, we found 14 grams of monounsaturated fats, 2.7 grams of polyunsaturated and 3.1 grams of saturated.
They are also rich in fiber and potassium, so it helps maintain a good level of blood pressure.