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Fat: the benefits and harms. Fats in food

Importance of fats in a healthy diet

Want to know how much fats you can consume and when to restrict?

Why are fats necessary for our body?

What fats are “good”, what “bad” and in what foods they can be found?

Many sources, be it information or advertising is constantly telling us about the dangers of fats. Get a sustainable impression that the fat in foods is the cause of many serious health problems, from high blood pressure and heart irregularities to problems with obesity and diabetes. To some extent this is so. However, let’s not forget, some fats are not only harmful, but also are vital for healthy functioning of our body.

The types of fats

Saturated is harmful for our body . Contained in products of animal origin. These fats lead to increased blood cholesterol. However, it is not all clear.

Healthy fats

Mono and polyunsaturated fats are essential for good health because they help to keep cholesterol levels normal.

Monounsaturated fats reduce levels of “bad” cholesterol, the evil “twin” under nathanielmaloney low density (LDL) and increase good high – density lipoprotein. The result is prevention of clogging of blood vessels and arteries, and hence the risk of cardiovascular disease. Such fats are found in olive oil, nuts, fish and meat.

Polyunsaturated fats also reduce LDL, but remained on the fatty acid composition and is rich in vitamin E that protects against cancer. Such fats are rich in oil, grain, sunflower, walnut and soybean.

Fatty acids OMEGA-3 reduce the risk of stroke. Linoleva and alphalinolenic acids protect cell membranes and produce the hormone prostaglandin, which is responsible for many processes in the body.

Include in your diet fish, olive oil, nuts, avocado. These foods will provide the body with “good” fats.

Harmful fats

Previously it was thought that the level of “bad” fats depends on the content in the product is saturated fatty acids. But scientists have proved that the main role belongs to the low-fat harmful acids .

Saturated fats are found in many foods, beloved by many, such as: butter, cheese, sour cream, meat, egg. To exclude these products from you is not required, but to reduce their consumption costs.

Low-fat acids in products, which represents an unsaturated vegetable fats are a result of their treatment. Low-fat acids in many baked goods, margarine, vegetable oil, held a special treatment, in the semis.

Useful and harmful fats in foods