There is nothing worse for your he alth than fat? It is not true, there are both bad and some that we could not live without. Here is a list of the he althiest fats that are most valuable to our he alth.
Fatsshould cover approx. 30 percent. our energy needs. Ideally, these should be plant-based fats. But to say that animal fats are bad and plant fats are good for your he alth is a simplification.
Fat fish should be eaten as often as possible, while corn and sunflower oil not necessarily, and palm oil consists of half of saturated fat, so it is best to avoid it. As the cheapest one, it is included in many products - if the label says "vegetable oil", it is probably palm oil.
He althy Fat Contains Unsaturated Fat
Especially omega-6 and omega-3 fatty acids. Our body needs all unsaturated acids, but in balanced proportions. The most important thing is the ratio of omega-3 to omega-6. It should be no more than 1: 5 or 1: 6 (the ideal is 1: 2). Why? An excess of omega-6 promotes inflammation in the body and inhibits the beneficial effects of omega-3. Unfortunately, it is difficult to keep this ideal ratio, because omega-6 is present in products much more often than omega-3.
He althy fats - which fats are the he althiest?
1. Oils: the best rapeseed and olive oilThey are the favorites of dieters. Rapeseed oil is by no means a poor relative of olive oil - it has less saturated fat and much more valuable omega-3 fats. Walnut oil is also noteworthy, it has a lot of omega-3 fatty acids, but becomes rancid quickly.
You should not eat sunflower, corn, and grape seed oil too often as they are rich in omega-6 fatty acids. They are needed, but our body gets enough of them.
Choose extra virgin olive oil, cold pressed oil, Store them in a dark glass bottle, protect from light.
2.Fish straight from the seaFresh fish are the most valuable. Those caught from July to October contain up to 4 times more omega-3 fatty acids than fish caught in winter fisheries. The reason is simple - in summer the fish eat plankton, which is plentiful, in winter they use the accumulated reserves and lose weight.
If you are buying frozen fish, check the catch date. It is best to eat them within 3 months offreezing, because omega-3 fatty acids oxidize over time. The more minced the fish, the more omega-3s disappear.
Canned fish retain omega-3 acid when packed quickly into cans. Fish are better in rapeseed oil or olive oil than sunflower oil, which is high in omega-6 (which disrupts the desired omega-3 to omega-6 ratio, and is not suitable for frying fish for the same reason).
To minimize omega-3 losses, cook the fish briefly, preferably steamed or in curlers. Salmon is a great source of omega-3s, as long as it feeds on plankton. Such is the wild salmon, with which the currently popular farm loses. An alternative to fish is blubber, i.e. fish fat.
Sea fish - which species are edible?
3.NutsNuts are very caloric (pistachios have 589 kcal per 100 g, hazelnuts 640, and walnuts as much as 645) because they contain a lot of good fats. They also contain phytosterols that lower cholesterol, vitamin E is invaluable for the condition of the skin.
The most valued are walnuts, they have 5.5 percent. omega-3 fatty acids and 29 percent. omega-6, they are also rich in B vitamins, vitamin E and magnesium, the deficiency of which causes heart and nervous system disorders. Cashews have the most iron, pistachios - calcium, and earthy - magnesium.
Note!Do not buy roasted or s alted nuts. Nuts go rancid easily, it is better to buy them in large quantities in shell, and store them in an airy package in the refrigerator. Shelled ones quickly lose valuable nutritional values.
4.AlmondsAlmonds contain mainly monounsaturated fats that lower cholesterol, and also antioxidants that prevent the oxidation of bad cholesterol, so they work in two directions. They also contain vitamin E, calcium and magnesium. They are low in omega-3 and high in omega-6.
5. Pumpkin and sunflower seedsThis is a great source of unsaturated fats and phytosterols that help fight cholesterol. Pumpkin seeds have as much as 7 percent. omega-3, they also contain magnesium, manganese, iron, zinc and copper. On the other hand, sunflower seeds are rich in omega-6 (30%), they also have a lot of vitamin E, magnesium and iron.
6. Linseed, linseed oilLinseed is rich in omega-3 fatty acids. They must always be crushed, otherwise they will be expelled whole. So you can grind them or boil them for 5 minutes over low heat with a little water. The real treasure is linseed oil: it consists of 53 percent. from omega-3 fatty acids (seeds also have a lot - 14% of this fat)
Good and bad fats
We associate fatnegative, so we prefer to choose products that contain as little as possible. However, not all fat is our enemy. So how to distinguish between good and bad fats?
Read: Good fat is not bad, which fats are valuable
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