Healthy fats for heart

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1. Overview

For years, nutritionists and doctors support the benefits of a diet low in fat. They said that reducing the amount of fat that people consume is the secret for weight loss, cholesterol lowering and prevent many health problems.

However, fats have an important role in maintaining physical and mental health of a person.


1. Overview
2. Good fats versus bad fats
3. Recommended fat for the heart
4. Sources of fat for heart health

2. Good fats versus bad fats

There are four main types of fat in food. These are:
- Trans fats;
- Monounsaturated fats;
- Saturated fats;
- Polyunsaturated fats.

Knowing which fats should be avoided or at least consumed in moderation, a person will make smart choices for daily nutrition, reading food labels. Fats that necessary for every human being are saturated fats and trans fats.

Trans fats are found in some processed foods and bakery products in commerce. Certain types of natural trans fats are part of the composition of milk and other animal fats, but only processed trans fats are dangerous.

Saturated fats come from animal products and can be found in meat, butter, cheese, etc. Saturated and trans fats are considered bad because these types of fats tend to raise bad cholesterol. When the bad cholesterol levels increase, the risk of cardiovascular disease also increases.

3. Recommended fat for the heart

There is good news when it comes to fats because good fats such as monounsaturated and polyunsaturated ones, help lower bad cholesterol in the blood, reducing the risk of cardiovascular disease.

These types of fats are found in some types of oils, nuts, seeds and cold water fish. But even in these categories of fats should be consumed in moderation, as most are packed in calories and can cause more harm than good.

4. Sources of fat for heart health

Among the foods that promote and support heart health are:

- Catfish, tuna, flaxseed contain omega-3 fatty acids, a type of polyunsaturated fat. Omega-3 is essential for brain function and growth process. Although polyunsaturated fat help reduce bad cholesterol in the blood, the type of omega-3 in salmon content helps reduce triglyceride levels in the blood, essential to decrease the risk of developing cardiovascular disease.

It is assumed that omega-3 fatty acids are important in the fight against cancer and help prevent dementia.

- Tuna contains both types of fat, both good and bad and is a good source of vitamin A, phosphorus and potassium.

- Almonds are a good source of mono and polyunsaturated fats, calcium, protein, fiber, potassium, and vitamin E, an antioxidant that can reduce the risk of triggering heart disease.

- Nuts offer an important contribution of polyunsaturated fats, omega omega-6 and monounsaturated fat to the body. Walnuts contain potassium and folic acid.

- Beans have in their composition soluble fiber which helps satiety installation, preventing overeating, lower blood cholesterol levels and maintaining regular pulse.



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