Fats are back to grace as ingredients that give you lots of benefits including: for the blood stream. Until recently, they have been demonized, but today we are certain to know that especially vegetable fats, not only are high energy fuel, but I can pro-health.
Here are 7 sources of healthy fats that should not be avoided in a balanced diet.
- Avocado. Avocado is a fruit far different from others. The discrepancy lies in the fat content, which accounts for about 77% of the total fruit, while the main source of calories in other fruits are carbohydrates. The main fatty acid is oleic acid also contained in olive oil. It brings many benefits, among other things, by the potassium content that avocados outnumber bananas. Avocado is a source of fiber and lowers LDL levels as well as triglycerides. Because of its high fatty acid content, despite its high calorific value, it has a positive effect on the condition of the blood system.
- Dark chocolate.
Dark chocolate is characterized by intense flavor, which quickly satisfies the need for sweets. The choice should be based on the principle that the more cocoa the healthier the chocolate, because it contains less artificial fats and sugar. It is rich in fat, which accounts for as much as 60% of calories. The healthiest dark chocolate is that cocoa content is higher than 70%. It is a source of fiber, iron, copper, but is mainly known as an irreplaceable source of magnesium, especially recommended for coffee abusers. Prevents cramps. In addition, it is rich in antioxidants such as: theobromine, which lower blood pressure and bad cholesterol levels. In addition, its consumption is recommended to the learner because of the increased blood flow in the brain, which improves its functioning.
- Eggs.
Yolk contains a lot of vitamins, minerals and also the cholesterol necessary for the synthesis of steroid hormones. Keep in mind that this is a "good" cholesterol that helps to prevent atherosclerosis and other diseases of the bloodstream. It is also a natural source of vitamin D, omega-3 and omega-6 acids, vitamins B6 and B12, riboflavin, folic acid, choline and leucine. Egg proteins are the source of amino acids, so they are a relatively low calorie source of assimilable protein. Therefore, full eggs are a source of healthy fats that should not be avoided unless we have a doctor's recommendation.
- Sea fish.
Particularly marine fish rich in fats such as mackerel, anchovies or salmon. Despite the large amount of fat they are recommended as one of its healthiest sources. They are an easily absorbed protein source and omega-3 fatty acids. Their consumption decreases the risk of heart disease but also alleviates depression, anxiety and stress. Herring is a fish that contains the highest content of marine fish in the body fat soluble vitamin D necessary for proper bone growth, muscle function and immune function. You should also pay attention to the fish skin, which in addition to fats contains a lot of micronutrients that favorably affect the proper functioning of the body.
- Nuts.
Nuts are a source of healthy fats, fiber, but also easily absorbed protein. They have plenty of vitamin E - a versatile antioxidant. They are also rich in magnesium and selenium. You can choose from a variety of nuts such as almonds, walnuts, hazelnuts, cashews, peanuts. The only remarks are to choose nuts without added fat, salt, raspberries, or shells giving them extra taste, but diametrically altering their contribution to healthy eating.
- Chia seeds.
Split seeds are a fat product. Only 28 grams of this seed contains as much as 9 grams of fat. Most carbohydrates from these seeds are fiber that is not absorbed in the digestive tract, so most calories come from the fats contained therein. In addition, most of them are omega-3 acids, which are beneficial for the blood vessels and prevent the diseases associated with it. Other health benefits include anti-inflammatory and hypotensive effects.
- Olive oil. Olive oil is a popular ingredient in Mediterranean diets with many healthy properties for the body. Extra Virgin gills provide raw vitamins E and K, as well as antioxidants, and is a very good alternative to high-fat animal fats of animal origin.
Raw food is used prophylactically. This reduces bad cholesterol and, with it, reduces the risk of developing a disease of the blood system.
Very good post! + linseed