What are the best healthy fats?
When we talk about fat, automatically, we usually relate it to something negative. But nothing further from reality: we need healthy fat foods to live and to maintain a healthy life. Surely you have often heard of healthy fats or “good fats”, which are related to unsaturated fats (monounsaturated fats such as olive oil or polyunsaturated oils like sunflower).
At Beloleum, we already addressed in this Article about If you make olive oil fat Healthy fats and the need to consume them to obtain the energy of our day to day. On this occasion, we are going to talk about the different types of fats, which are the best healthy fats and what are the recommendations of international organizations. Let’s start!
What is healthy fat?
Healthy fats are related to unsaturated fats, which at room temperature usually present as liquids. Colloquially they are called “good fats” because they help control cholesterol levels and heart disease. In this group we differentiate the fats monounsaturated (extra virgin olive oil, avocado, almonds…) and polyunsaturated (Sunflower oil, tuna, salmon, soybean…).
In another section we find the Saturated fats that are characterized by staying longer without becoming rancid and that are therefore used more commonly in the production of food in industry. These fats fulfill a great function for humans, since they are less active and are more easily stored in our body with the aim of serving as a “pantry” in times of less activity, as happens with many mammals. But, in the current context, its excessive consumption is not recommended, especially linked to sedentary lifestyle, since this type of fat tends to accumulate and can obstruct the arteries and generate problems in the circulatory system.
Foods such as red meat, butter, lard, palm oil or dairy products and their derivatives are part of this group. WHO recommends in this article to keep less than 10% of your total daily calorie intake.
In this sense, it is necessary to take into account each case, since the consumption necessary by a full-growing adolescent is not the same as that of an adult who maintains a sedentary life.
Special mention deserve the “Trans” fats, unsaturated fatty acids subjected to different processes and that are commonly used in ultra-processed food, in fast food or in industrial pastries. Here the WHO recommends that they do not rise above 1% of total fat and insist that “industrially produced trans fats are not part of a healthy diet and should be avoided.”
healthy fat foods
To conclude, let’s go with a list of foods that are a source of healthy fats:
Extra Virgin Olive Oil
The EVOO, 100% olive juice and of the highest quality, is a source of monounsaturated fats. Therefore, from Beloleum We promote healthy eating through olive oil, in our case, from Aragon and with its traditional varieties such as IMPLERT and Arbequina.
Oleic acid, the main component of extra virgin olive oil, contributes to reduce what is known as “bad” cholesterol (LDL) and increase the “good” (HDL).
olives
The fruit from which the precious “liquid gold” comes is also part of foods with monounsaturated fats.
blue fish
For example, tuna, bonito, salmon, mackerel, sardine or anchovies.
Nuts
They are a source of unsaturated fats as healthy as nuts, hazelnuts, almonds or peanuts. Also, a great way to get energy.
Seeds
We consume more and more seeds in our diet such as sesame, flax or chia, which join the traditional pumpkin or sunflower seeds.
Avocado
This oily fruit is a great source of monounsaturated healthy fat.
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