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Based on their function in the body, fats are divided into two categories: healthy and unhealthy fats. While unhealthy fats can raise blood cholesterol, healthy fats have many positive effects on a person's health.1. What are healthy fats?
In fact, there are many people who think that being fat will have a negative impact on health, however, science has proven this thinking is completely wrong. Consumers can fully enjoy the great benefits of healthy fats.
Healthy fats are divided into 2 main categories:
Monounsaturated fats: Unsaturated fats are a liquid at room temperature that, when contracted, begin to precipitate as a solid. Has the effect of helping to reduce cholesterol and the risk of cardiovascular disease, stroke, diabetes... in users. Monounsaturated fats can be found in foods containing healthy fats such as fish, meat, vegetables, legumes, canola oil, peanut oil, sesame oil, peanut butter.... Unsaturated fat Monounsaturated fats are extremely good for health if users know how to use them scientifically and rationally, Polyunsaturated fats : These are healthy fats (omega-3 fatty acids and omega-6 fatty acids), has more than one unsaturated carbon bond. The human body needs to be replenished with this healthy fat by absorbing them from foods containing healthy fats used daily. Polyunsaturated fats help protect the growth and movement of membrane cells and nerves, preventing blood clots. These healthy fats are found in salmon, mackerel, sardines, canola, soybean oil, flaxseed, sunflower, corn oil, and pecans.
2. Healthy fats have a positive effect on the body
Some of the great benefits that healthy fats can bring to users include:
2.1 Helps reduce the risk of heart disease Using foods containing healthy fats to help the body prevent effective cardiovascular disease. This is because healthy fats can replace refined carbohydrates and bad fats. Therefore, users just need to make a simple change in the way they eat can reduce the risk of heart disease or stroke by 80%.
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2.2 Helps maintain blood sugar Healthy fats are extremely effective in controlling blood sugar levels and preventing the risk of diabetes. Therefore, users can choose starchy foods such as fruits, potatoes, cereals... to help slow down the absorption of sugar into the blood.
2.3 Helps increase good cholesterol The healthy fats found in some foods such as coconut oil, avocado are natural fats that are very good for the body, helping to increase good cholesterol in the blood and reduce bad cholesterol.
2.4 Effective hunger control Using foods containing healthy fats such as tuna, salmon, vegetables...is an effective way to control hunger, especially for people who gain weight. , fat.
2.5 Helps protect vital organs Healthy fats found in everyday foods not only act as a cushion, but they also have the ability to help protect the body's vital organs from any injury.
3. Some foods contain healthy fats
Healthy fats can be found from the following plant and animal sources:
Eggs: Eggs are not only a good source of protein, they are also rich in riboflavin, vitamin D, and vitamin B12. In particular, egg yolks also contain healthy fats (including lutein, omega-3 fatty acids, choline and selenium) that are good for the heart. Fruits and Vegetable Oils: Scientifically proven, MCT (medium chain triglyceride) fatty acids found in fruits and vegetable oils have extremely effective anti-fungal, antibacterial and even fat-burning properties. Hard-shelled nuts and hard-shelled nut butters: Almonds, cashews, hazelnuts... are all foods containing healthy fats that people should use, they are rich in monounsaturated fats. , can help control cholesterol by reducing bad LDL cholesterol and increasing good HDL cholesterol for the body. Avocados: People who consume about half an avocado per day are healthier and more energetic than those who don't. This is because each avocado can provide the body with about: 48% vitamin K, 23% vitamin E, 36% fiber, 16% potassium, 13% magnesium...
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Oily fish: Including tuna, salmon, mackerel, sardines.... These fish are all packed with healthy fats that are good for the body, it has an impressive combination of nutrients. Fat, protein, vitamin D and fish oil essential for the nervous system. Eating a lot of fish is also a way to protect health every day. Nuts: A great source of healthy fats with a great source of plant-based omega-3 fatty acids and a perfect source of fiber for maintaining digestive health and lowering cholesterol. In short, using food wisely will help make the most of healthy fats and bring great benefits to the body. Be a smart consumer to protect yourself and your family's health.
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