The consumption of healthy fats is, in the last two years, a recognized critical part of our diet. Over the last few decades, we've heard everything about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.
But with the number of overweight and obese people climbing daily and statin drugs to reduce cholesterol the most commonly prescribed prescription drugs in the world, researchers have recently revised the low-fat diet.
Emerging research has shown that there is such a thing as healthy fat, which can increase your good cholesterol (HDL cholesterol – think H for healthy) and lower your bad cholesterol (LDL cholesterol –
But with so many so-called healthy oils and butter substitutes on the market, how do they decide what's best to buy?
Here are 30 tips for choosing healthy fats in your diet:
30 tips for choosing healthy fats in your diet
- Choose vegetable oils such as olive oil or peanut oil if you are not allergic to nuts. Oils of plant origin do not contain cholesterol compared to oils of animal origin such as butter.
- Choose monounsaturated and polyunsaturated fats. It only means 1 and the poly means more than 1. These fats are more easily used by the body for a number of important functions and are healthier for you than saturated fats. These will help you feel full and make it less likely that you will eat saturated fats from animal products such as butter and lard.
- Go to the Mediterranean. The Mediterranean diet has been shown to be healthy in the heart because of the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but does not contain cholesterol.
- Choose natural oils, not "light" or "light". Some people find the taste of olive oil a little overwhelming, such as Extra Virgin Olive Oil or EVOO. There are different qualities of olive oil that you can try until you find the one that suits your palate. Avoid oils labeled lite or light, however, because these words do not usually refer to the color of the oil but the fact that it has been mixed with another type of oil, a potentially less healthy one for you.
- Eat the olives. These delicious small foods are the origin of olive oil, so you can get all the benefits of the oil plus a delicious snack for just a few calories per serving. Rinse the salt water that is usually packed to make it healthier and enjoy!
- Replace olive oil for butter in a range of recipes. Use it as a spread on bread and for cooking and frying. If you are missing the freezing of butter in your cake, try a simple water polish and powdered sugar, with a thick olive oil for body and texture.
- Eat avocados. These delicious fruits contain a range of 75% fat and 75% monounsaturated fat and 25% polyunsaturated fat. They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals and much more.
- Use guacamole instead of magician in your sandwich. Create your own guacamole finely chopping the fresh avocado with some fresh chopped tomatoes and a lemon or lime juice. Use guacamole as you would prefer mayonnaise, turkey sandwich, tuna salad, and much more. Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats. In fact, some actually contain very little avocados. If you have to buy it, be sure to read the label to make sure the avocado is listed as the first ingredient.
- Eat walnuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time to lose weight and keep them off. The nights are not only rich in healthy fats and certain vitamins and enzymes, their fibers make you feel fuller and help digestion.
- Try walnuts on your oatmeal every morning. Studies have shown that 8 nuts a day can help you reduce your cholesterol naturally. A bowl of oats, made with oats, water and a cinnamon cream, can reduce it even more.
- Go to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat that is easily digested and used by the body. It increases healthy cholesterol in the body and is ideal for your skin and memory. It works well in Asian-style dishes.
- Cook at home using healthy oils so you can avoid artery-transfusion blockage. Healthy oils such as peanut, olive oil and coconut oil give foods a rich flavor compared to the trans fats available in biscuits, cakes and other packaged convenience foods. Fatty milk is created by pumping hydrogen molecules in a series (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as products made by sitting on the store shelves. Transport fats are harmful to the health of the heart and should be avoided as much as possible.
- Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown that it is processed by the body differently from saturated fat-based fats. Coconut oil has been shown to offer a range of therapeutic properties and can improve your digestive health. It is usually solid at room temperature but becomes wet on hot days.
- Use coconut oil in a wide range of delicious recipes, even if you do not like the flavor. Coconut oil is versatile and can be used in most cooking and cooking styles. However, some people find the taste very strong or overwhelming in fine recipes. If you do not want the intense coconut taste to be obvious on your dishes, use coconut oil or deodorized oil.
- Use butter in moderation. Butter contains a range of vitamins and nutrients, including omega-3 fatty acids, which can be good for heart health. Butterrol also contains cholesterol, but also a number of health benefits, boosting your metabolism.
- Use sunflower oil. It has the highest concentration of monounsaturated fat from all available oils, according to the diet database in Self magazine.
- Eat macadamia nuts if you can afford them. It is delicious, with a rich, creamy flavor and rich in monounsaturated fats and fiber. The only downside is that they can be costly. look for opportunities at your local warehouse club.
- Explore walnut-based oils. We have already discussed arachis oil, but there are other fatty acids with a high content of monounsaturated fats that are worth experimenting, including hazelnut (also known as fillet), macadamia and almond.
- Use soybean oil in moderation. It is polyunsaturated and has a high content of omega-3 fatty acids. It is flexible enough to be used in a range of recipes, from frying to homemade salad. However, note that some people are allergic to soy. The jury is still out for some researchers as to how much soy should be consumed daily as part of a healthy diet.
- Eat more tofu. Soybeans have the highest amount of protein from any member of the bean family, with a low fat percentage, making it an excellent substitute for meat in your cooking. Try a stir-fry using sesame oil to get the taste of a Chinese restaurant with none of the hidden dangers that exist in many pre-packaged foods. Some researchers are concerned about the excessive consumption of soy, especially genetically modified soy. Look for the organic tofu if you are worried about GM food and cook more than zero if you are worried about adding soy in many pre-packaged foods as a fat and protein source.
- Add Omega-3 Fatty Acids to Your Diet to Improve Heart Health. The sources include salmon and other oily fish and sunflower oil, soybeans, walnuts and corn oils.
- Boost omega-6 fatty acid uptake in moderation. Omega-6 fatty acids are believed to also help in the health of the heart, although according to recent studies, too many can be a bad thing. Flax seed is an excellent source of Omega-3 and Omega-6 fatty acids. Flax seed has a great taste and texture. Add to the cereals or sprinkle the salads.
- Choose your cheese wisely. Hard cheeses like cheddar have less fat than soft cheeses such as Brie or Bleu cheese. If you are going to eat cheese, check the part of the practice. An ounce of cheese is about the size of two dice.
- Choose your protein carefully. Many people believe they have to leave bacon and other delicious meats because they are high in fat. The truth is that they can enjoy moderately, if you make reasonable choices. Try the Canadian or bacon back instead of fat-squeezed bacon. Try a homemade ham.
The main risk with processed meats such as bacon is all the chemicals, salt and preservatives the food industry puts on them.
Another concern concerns cooked meats that have accumulated, which have been associated with an increased risk of prostate cancer in men. If you choose to eat bacon, cook until crisp but not too.
Use a few slices on the side of your egg in the morning or as a cover for a bacon, lettuce and tomato sandwich (BLT) loaded with salad items and a fine mayo or guacamole smear.
- Default for lean meats. Many people avoid beef and pork because they think they are too fat. The truth is there are plenty of lean meat pieces you can buy at the supermarket once you know what to look for, such as a thin steak or a pork fillet. A pork fillet can make many meals economically clever, from roast dinner to stir-fry, tacos, and most other meals to use the chicken of white meat. Use portion control to make sure you do not overdo it with protein and fat. A portion of three ounces of meat is about the size of a playing card deck.
- Use low fat, high fat versions. Some fat is good for us, but there is no need to consume full fat products if there are alternative low fat substances. Look for low fat cream cheese, sour cream, yogurt and milk to reduce the amount of cholesterol and calories you consume.
- Add Greek yoghurt to your diet. Yoghurt is good for maintaining digestive health by adding probiotics that enhance the immune system through its active cultures. Studies have also shown that eating yogurt can hold cravings and lead to weight loss. Greek yogurt has twice as much protein as regular yogurt for the same number of calories and will make you feel fuller for longer.
- Eat the eggs. Many people are removed from the eggs because of cholesterol, but the diet is just a part of the cholesterol image. We can control the dietary intake of cholesterol to some extent, but the egg violation may mean that all the proteins and valuable nutrients packed in this little shell are missing, all for only about 70 to 90 calories. full for longer and extremely portable. Boil a couple to have a delicious snack that you can get anywhere. Cheese and eggs are the main snacks that are allowed on a low carbohydrate diet because they let you feel happy for hours after eating and much less likely to catch sugary carbohydrate foods.
- Choose chocolate. Black chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other nutrients that fight the disease. An ounce a day of high quality chocolate can satisfy your sweet tooth, even as it improves your health. Avoid chocolate milk or white chocolate because of the large amounts of sugar and other additional ingredients that dilute heart healthy cocoa solids.
If you follow a low fat diet but are still overweight or you are struggling with medical problems, try to add some healthy fats to your diet, in moderation.
The above suggestions are easy to follow and can make a difference in the way you see and feel.