Fats are perhaps the most feared nutrient due to the bad reputation that has been built around them. We now know that it is essential to include them in the diet, as they help prevent cardiovascular disease and regulate various functions within the body. The term fat encompasses a wide variety of molecules made up of different types of fatty acids, and it is these types of fatty acids that will determine the effects and usefulness in the body.
For many years, we have known that Fats are essential for health. There is a lot of information that has been disseminated where we talk about integrating healthy fats into the diet since they bring benefits to different systems, we even know that it is more important to look at the quality of fats than their quantity.
This nutrient is found as triglycerides in a wide variety of foods and preparations such as animal foods, oils, butter, avocado, chia, olives, peanuts, nuts, cream, coconut, among others. From a culinary perspective, fats help embed flavor and texture into foods, often making them more palatable to our senses. From a nutritional point of view, fats are energy-efficient molecules, since they provide twice as much energy as carbohydrates and proteins. In addition, they are part of the structure of all the cells that make us up and participate in various regulatory functions within our body.
Several population studies, in which fat consumption is observed over time, have successfully established associations between the consumption of monounsaturated and polyunsaturated fats with the prevention of chronic diseases. These are mainly found in vegetable oils such as olive, avocado, sesame, and seeds such as peanuts, almonds, walnuts, etc. On the contrary, we know that the consumption of industrialized trans fats increases the risk of cardiovascular disease, which can be found in ultra-processed foods.
Additionally, there is already a lot of research supporting the consumption of a specific type of fatty acid, known as omega 3. This is a type of polyunsaturated fat that should be consumed daily or otherwise supplemented. Omega 3s participate in the production of HDL cholesterol, which is the “good” cholesterol because it reduces cardiovascular risk, in addition to being an anti-inflammatory fatty acid, and which contributes to optimal functioning of the brain. In children, it is known to help optimal brain development and help reduce the presence of allergies.
For all of the above, I share some recommendations you can follow on a daily basis to eat healthy fats:
1. Reduce the consumption of ultra-processed foods and favor fresh foods.
2. Incorporate vegetable fat sources such as olive oil, avocado, flax seeds, chia, coconut, etc. in your diet.
3. To the best of your ability, eat fish at least twice a week.
4. Try to have a high fiber diet, including fruits and vegetables in your diet, preferably in season. This will also provide vitamins, minerals and antioxidants.
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5. Eat a handful of unsalted nuts every day.
6. Include vegetable proteins like soybeans, beans, lentils, peas, chickpeas, etc.
7. Skimmed or low-fat dairy products are also recommended.
8. Exercise regularly, as you see fit, but be consistent.
As you may have noticed, fat is an important nutrient in our diet. Learning to use it in our favor will bring well-being and reduce the risks to cardiovascular health. If you want to know more about the subject, do not hesitate to contact your trusted nutritionist.
Remember that every week you can read new health and wellness information in this space and listen to the Punto Saludable podcast.
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