Foods rich in “good” fats can be of plant or animal origin, such as sardines, avocado, walnuts, olive oil, salmon, flaxseed and Brazil nuts.
“Good” fats improve circulation, strengthen the immune system and have anti-inflammatory and antioxidant action, helping to prevent diseases such as infarction, atherosclerosis, diabetes and thrombosis.
“Good” fats are divided into monounsaturated and polyunsaturated, which are considered good because they decrease total cholesterol, “bad” LDL cholesterol and triglycerides, as well as increasing “good, HDL. Learn more about different fat types.
1. Avocado
Avocado is a fruit rich in monounsaturated and polyunsaturated fats that help reduce the risk of heart disease, and stimulate blood circulation in the brain, improving memory and concentration. Get to know other benefits of avocado.
This fruit is also rich in fibers that increase the feeling of satiety, reducing hunger and favoring weight loss, and improving constipation.
How to consume: This fruit can be consumed to natural or in preparations such as salads, vitamins or pastes. The recommended daily portion is 1/4 of a small avocado, which is equivalent to 2 tablespoons (30 g).
In addition, there is also avocado oil, which is heat resistant, being an excellent option for cooking food.
2. Walnut
The nuts are rich in omega 3, which is a “good” fat with anti-inflammatory and antioxidant properties, helping to prevent cardiovascular disease, as well as promoting proper brain functioning, improving memory and concentration.
How to consume: Nuts can be consumed alone or added to yogurt and salads. This oilseed can also be used in preparations such as sauces, cakes and breads. The recommended amount is 28 g, which is equivalent to 5 or 6 nuts per day.
3. Sardine
Because it is rich in omega 3, which is a “good” fat with antioxidant and anti-inflammatory action, sardines help control blood cholesterol levels, prevent clot formation and keep the skin soft and hydrated.
How to consume: To get the benefits of this fish, the grilled or roasted sardines should be consumed at lunch or dinner. The recommendation is at least 2 portions (with 100 g in each portion) of sardines a week.
4.
Extra -virgin olive oil is rich in monounsaturated fats, vitamin E and antioxidants, which, when consumed in small portions, helps prevent premature aging, favors heart health and helps prevent disease such as type 2 diabetes and Alzheimer’s, for example.
How to consume: The olive oil recommendation is 1 tablespoon (15 ml), or 3 teaspoons (5 ml) per day, which can be used to season salads, to replace butter on bread, or used in grilled and soothed preparations.
5. Peanut
Peanuts are rich in monounsaturated fats, which is why it promotes increased “good” cholesterol, HDL in the blood, preventing diseases such as atherosclerosis and stroke. Learn more about the benefits of peanuts to health.
In addition, regular peanut consumption helps to improve mood, as it is rich in tryptophan, an amino acid that is involved in the production of serotonin in the body, better known as the hormone of happiness.
How to consume: The ideal is to consume roasted peanuts and the recommended portion is 30 g daily. Peanuts can also be used in the form of butter to pass on bread or pancakes, for example, 1 tablespoon per day.
6. Coconut oil
Coconut oil is a “good” monounsaturated fat -rich food, which have hypolipemming action, helping to control cholesterol and triglycerides. Check out more benefits of coconut oil for health.
In addition, coconut oil also has antifungal and moisturizing action and can be used to moisturize the skin and to complement candidiasis treatment.
How to consume: This oil can be used to season salads, prepare vegetables, meat and pancakes. The recommended amount per day is 1 tablespoon.
7.
Because it is rich in omega 3 polyunsaturated fats, Pará chestnut has immunomodulatory and antioxidant action, promoting mental health, reducing the risk of heart disease and strengthening the immune system.
How to consume: It is recommended to consume 1 Brazil nuts a day, which can be ingested alone or along with fruits, vitamins, salads, cereals and desserts.
8. Salmon
Salmon is an omega 3 rich fish, which is a type of polyunsaturated fat, proteins, vitamin A, vitamin D, vitamin E and minerals such as potassium and selenium.
In addition, salmon also has Astaxanthin, which is a type of carotenoid with potent antioxidant action.
Therefore, regular consumption of salmon promotes increased muscle mass and muscle recovery after training, decreases blood pressure, reduces inflammation, maintains brain health, decreases the risk of heart disease and some cancers.
How to consume: Salmon can be consumed raw, grilled or roasted. The recommended portion is between 100 and 120 g, but this amount varies according to weight, gender and the health status of the person.
9. Almonds
Almonds are oleaginous rich in monounsaturated fats, tannins, flavonoids and vitamin E, which act as antioxidants in the body, preventing the damage caused by free radicals and thus helping in the prevention of diseases such as infarction, stroke and cancer.
In addition, this oilseed is also rich in calcium and magnesium, helping to prevent osteoporosis and maintain muscle health.
How to consume: The recommended portion of almonds is 30 g per day, and the shell version should be preferred. There is also almond butter, whose recommendation is 1 to 2 tablespoons a day.
10. Flax seed
Because it is rich in omega 3, vitamin E and fiber, flaxseed has anti-inflammatory properties, hypoglycemic, antioxidants and cardioprotectors.
In addition, flaxseed contains compounds whose composition is very similar to human estrogens and are therefore an excellent option to help alleviate the symptoms of premenstrual syndrome and menopause.
How to consume: The recommended dose of flaxseed is 1 tablespoon per day. It is important to grind flax seeds before consuming, as the body is not able to digest seeds.
11. Green olive
Green olive is rich in monounsaturated fats, as well as containing various compounds with antioxidant properties, helping to reduce “bad” cholesterol levels, LDL, blood and regulate blood pressure. Know all the benefits of the olive.
How to consume: The recommended portion is 10 units per day of green olives, which can be consumed as a snack or added to salads or meals.
12. Sesame Seed
Sesame seeds are rich in polyunsaturated and monounsaturated fats, and also has sesamine, which is a bioactive compound with antioxidant and anti-inflammatory action, being a good option to help improve blood pressure, decrease “bad” cholesterol and relieve pain in arthritis. See other benefits of sesame seeds.
How to consume: Sesame seeds can be consumed raw or toasted in the preparation of bread or sweets, and may also be added to rice, yogurt or salmon, for example. The recommended daily amount is 1 tablespoon per day.
13. Grape seed oil
Grape seed oil is rich in polyunsaturated fats and vitamin E and therefore helps strengthen the immune system, decrease blood cholesterol levels, and maintain hydrated skin and hair. Learn more about grape seed oil.
Grape seed oil can also be found in the form of pharmacies or natural products stores, being applied directly to the skin or hair.
How to consume: The recommended portion is 1 tablespoon (15 ml) a day, or 1 teaspoon (5 ml), 3 times a day, and can be added to raw salads or cooked vegetables.
Amount of good fat in foods
The following table contains the amount of good fats present in 100 g of previously listed foods:
Other foods rich in good fats are cold-pressed vegetable oils such as canola and soy oil, sunflower seeds, pistachio, hazelnut and cashews.
Although mono and polyunsaturated fats are good for health, they provide many calories when ingested in excess.
Therefore, these foods should be consumed in moderation and in the recommended portions, especially if the person has health problems such as high blood pressure, diabetes or obesity.
Source: www.tuasaude.com