Hello, Hello!!! We have always heard that: excess oil is not good, that fats are harmful and, as I have always told you, it is true that everything in excess is not convenient, and that we must have a mindful diet.,
Fats are a type of nutrients obtained from food. It is essential to eat some fat, although is harmful to eat too much.
We should choose, more often, healthy plant-based fat than healthy animal-based fats. This will help lower the risk of heart attacks, strokes and other health problems that you don´t even think about when you are young.
The fats you eat give your body the necessary energy that it needs to work properly.
When you exercise your body uses the calories from the carbohydrates you have consumed, but after 20 minutes, exercise to continue relies in part, on calories from fat.
You also need fat to keep your skin and hair healthy. Fat helps you to absorb vitamins A, D, E, and K, known as fat-soluble vitamins. Fat also fills adipocytes and isolate them to help to keep it warm.
All fats are made up of saturated and unsaturated fatty acids. They are called saturated or unsaturated depending on how much of each type of fatty acid they contain.
Saturated fats raise the LDL (“bad”) cholesterol level. This fat is found in products of animal origin, such as butter, cheese, whole milk, ice cream and fatty meats. Also are found in some vegetable oils such as palm, coconut, etc.
It is important to note that the body produces the cholesterol it needs to live, if we eat saturated fat, we are giving the body an overload of fat. Therefore, it is advisable to consume unsaturated fats, this can help to lower bad cholesterol (LDL). Among unsaturated fats are: olive oil, nuts, avocados, fish such as salmon and tuna. We have other unsaturated oils, I recommend the ones I named here.
We must avoid trans fats that are found in processed, frozen and fried foods, sausages, these contribute to the formation of atherosclerotic plaque. Therefore, it’s the type of fat that you must eliminate from your diet, you do not need them.
Having a healthy diet, 100% of the calories you consume in a day, no more that 25% should be of unsaturated fats.
Remember, do cardiovascular exercises such as: running, walking, dancing, swimming. They contribute to have an excellent blood circulation, preventing the formation of atherosclerotic plaque, a healthy weight, cholesterol levels within normal ranges.
To have a good health it is not complicated, it is a matter of consciousness. Decide for your health.