As often as we see fat as the great villains of our body, especially as it relates to the fight against the scale, in the adequate quantity they are necessary to our body, mainly for the obtaining of energy.
It is precisely for this reason that in order to maintain good form and health it is fundamental to learn how to consume the fats properly. To do so, the option is to give preference to unsaturated fat, considered "healthy fat" and that can bring health benefits, when it replaces saturated fat in food.
Unsaturated fat can appear in two ways: as monounsaturated fats or in the form of polyunsaturated fats. Both types are derived from plants and plants and are found in liquid form at room temperature.
Let's take a look at some of the benefits that unsaturated fats can provide our body.
Good cholesterol( HDL) increase Good cholesterol( HDL) plays a positive role in protecting the cardiovascular system, while LDL, also known as bad cholesterol, increases the risk of problems such as artery obstruction and cardiovascular complications.
So it is better for your body to have good cholesterol levels( HDL) than the bad ones( LDL), right? Well, unsaturated fats can help in that way.
At least this is what a research published in the 2005 edition of the Journal of the American Medical Association ( Journal of the American Medical Association, free translation) has identified. According to the study, the replacement of carbohydrates with unsaturated fats in the diet not only served to raise the levels of good cholesterol( HDL) in the body but also lowered blood pressure and triglyceride levels, a fat that when found in the bodyexcessive doses may increase the risk of cardiovascular disease.
Reduction of risks of cardiovascular diseases
Data from 2011 indicate that, in Brazil alone, cardiovascular diseases account for 30% of deaths occurring in a year. In addition, according to information from studies by the Dante Pazzanese Institute of Cardiology, 60% of the people who die from these problems in our country are men aged 56 years, on average.
As a result, in 2011, Brazil was already on the list of the 10 countries with the highest number of deaths due to cardiovascular diseases, which shows us how serious the problem really is.
Exchanging foods with saturated fats by those who have unsaturated fats in their composition can help prevent cardiovascular disease. This is because the substance contributes to reducing the risk of coronary artery disease( CAD) and helps lower blood pressure.
In addition, omega 3, which is part of the polyunsaturated family, helps protect the heart and can also contribute to reducing the risk of inflammatory diseases and some types of cancer, such as prostate cancer.
Absorption of vitamins
Vitamins A, D, E and K. Vitamins A, D, E, and K provide a number of benefits to the body, such as maintaining healthy teeth and bones and a strong immune system, strengthening muscles,heart, fighting infections, improvement in healing, in addition to the anti-inflammatory and anti-inflammatory action.
All these benefits are also obtained with the help of unsaturated fats, since they contribute to the absorption of the fat-soluble vitamins by the body.
cells While proteins work to the benefit of the structure of bones and muscles, unsaturated fat, in turn, helps control the structure of the cell wall.
This function is of fundamental importance, given that the cell walls are responsible for supporting the cells, defining their size, controlling their growth rate and protecting them, offering resistance against water pressures.
In addition, according to Dr. Stephen G. Saupe, of College St. Benedict , in the United States, without the presence of cell walls, the entire cell membrane could be ruptured.
Foods rich in unsaturated fats
Now that we know that unsaturated fats are classified as "healthy fats" and that they offer all these benefits to our body, the next step in changing fats saturated by them and having a healthier diet isknow what ingredients are rich sources of unsaturated fat. And that's just what we're going to do now:
- Oils: there are several types of oils, such as olive, canola, peanut, safflower and sunflower, which contain unsaturated fats in their composition. Although not all are completely free of saturated fats, such as sunflower oil and safflower oil, using them in food preparation in place of other oils, which are rich in saturated fats, already contributes tomeals are healthier.
- Fish: Another source of unsaturated fat are fish, such as salmon and white tuna. A great choice to replace the greasier meats.
- Avocado: This is a food rich in monounsaturated fats specifically: it is approximately 10 g found in a 100 g portion. In addition, the food is not very caloric: 160 calories are found in that same 100 g portion of the avocado. It is even one of the main ingredients of guacamole recipe, a dish typical of Mexican cuisine. Let's learn how?
- 1 avocado;
- 2 cloves garlic, crushed;
- 2 chopped tomatoes, without skin or seeds;
- ½ chopped onion;
- Coriander chopped to taste;
- Green onions chopped to taste;
- Chilli pepper to taste;
- 4 tablespoons lemon juice;
- Salt to taste.
How to prepare:
Knead the avocado and mix with the other ingredients. Serve the mixture obtained with snacks or toast.
One serving of 100 g guacamole has 116 calories.
- American Heart Association: Monounsaturated Fats
- American Heart Association: Cardiovascular American Heart Association: American Heart Association: American Heart Association: American Heart Association: American Heart Association: American Heart Association:Disease Statistics