If you are one of those who avoid fat at all costs, it would be good to reflect your strategy. When you have a life that is not healthy not only affects the functioning of your whole body, but also your smile, your teeth turn yellow and you need Tijuana crown dentist.
Most already know that fat is NOT the enemy, being in fact it is essential for human functioning, because not only does it create energy, but it also heats the body and produces cells and hormones. The problem here is that people do not want to learn to identify good and bad fats, and that, as always, the bad ones know MUCH better.
Trans fat = Bad
Trans fats are BAD for the body. They are artificially created with hydrogen and vegetable oils. They are usually used to make processed foods such as condiments, chips, biscuits, margarines, cookies and cakes. They are bad because they raise the levels of the bad cholesterol in the blood, they diminish the good cholesterol, they have inflammatory properties and they are harmful for the heart. The American government wants to ban them completely, and you should do it too.
Saturated fats = Not so bad
Like trans, saturated fats are solid at a good temperature. They are usually found in meat, butters, dairy products, cheeses, sweets and fried foods. These affect your blood cholesterol more than the cholesterol in your diet, which affects the state of your heart. With the passage of time they have become less and less dangerous, but they are still harmful, especially if you have a history of high cholesterol or heart disease.
Polyunsaturated Fats = Good
The polyunsaturated fats come in 2 categories: Omega 6 and Omega 3. Both decrease the bad cholesterol, but our body can not create them, that is, we have to find them in the food we consume. And sure you’ve heard a lot about Omega 3, right? It is much easier to find in our Mexican diet. In contrast, Omega 6 is in sunflower seeds, corn and a couple of oils.
Monosaturated fats = Very good
Monosaturated fat is an excellent source of fat for a healthy diet. You get it in nuts, seeds, avocado, vegetable oils, including olive and peanut. The good thing about this fat is that it increases good cholesterol levels, not bad ones.
How much fat do you have to eat?
Is there a minimum and maximum of how much healthy fat can we eat? Although experts recommended not to eat more than 30% of our calories in fat, it is very easy to exceed the limit. And that 30% is healthy, but if what you want is to lose weight, we must remember that foods with fat also have many calories, 9 for each gram to be exact. The advisable thing would be 20% of your calories, and being specifically monounsaturated fats and Omega 3 and 6.