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What are healthy fats and how to consume them, according to nutrition experts

What are healthy fats and how to consume them, according to nutrition experts
What are healthy fats and how to consume them, according to nutrition experts

Discover what types of fats are beneficial for your health and how to effectively incorporate them into your daily diet.

Fats, so feared in the diet, are essential for our body. According to Graduate in Nutrition Estefania Spessot Aguerreberryspecialized in older adults, Not all fats are equal or equally harmful. There is a classification that distinguishes between saturated, unsaturated and trans fats, each with unique characteristics and diverse effects on health.

Saturated fats, mostly from animal sources such as meat and dairy, as well as oils such as coconut and palm oil, can increase cholesterol. LDL, known as “bad cholesterol.” By contrast, unsaturated fats, present in oils such as olive, sunflower and corn, are considered the most beneficial. These fats contain essential fatty acids that the body cannot produce on its own, helping to reduce LDL cholesterol and increase cholesterol. HDL, “good cholesterol.”

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Healthy fats: the best way to incorporate them into your diet

For a balanced diet, the nutritionist recommends favor unsaturated fats, especially monounsaturated ones like those present in olive oil, avocado and nuts. These foods not only improve lipid profiles, but also provide other essential nutrients for cardiovascular and brain health.

It’s crucial avoid trans fats, artificially generated during industrial hydrogenation processes. Present in ultra-processed products such as margarines, these fats can contribute to cardiovascular problems. The recommendation is opt for natural options like butter instead of margarine, although always moderating its consumption.

Incorporating healthy fats into your daily diet is not only beneficial but essential to maintain good cardiovascular and general health. Opting for natural sources of unsaturated fats and avoiding processed trans fats are key steps to a balanced and nutritious diet.

Source: Ambito

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