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Mono and polyunsaturated fats, including omega 3 and omega 6, are considered healthy fats if eaten in moderation. Foods with unsaturated fats are usually liquid at room temperature. So where are unsaturated fats?1. Foods with monounsaturated fats
Studies have proven monounsaturated fats have the effect of improving bad cholesterol in the blood and limiting the risk of cardiovascular diseases. What foods are unsaturated fats in? This simple fat is found in the following foods:
Nuts : Almonds, cashews, pecans and seeds; Legumes: Peanuts, dried beans and peas; Vegetable oils: Olive oil, canola oil, peanut oil, and grapeseed oil; Butters: Coconut Butter, Almond Butter, Peanut Butter and Fresh Butter; Fruit: Nuts and avocados; Lean.
Chất béo không bão hòa có trong thực phẩm như: hạt hạnh nhân, hạt điều, đậu phộng, đậu khô, dầu ô liu, dầu hạt cải...
2. Foods with Polyunsaturated Fat
Polyunsaturated fats also function like mono fats, preventing the risk of cardiovascular diseases and reducing bad cholesterol in the blood. However, it is suggested that polyunsaturated fats provide more positive effects on the body than monounsaturated fats.
Where are unsaturated fats found? Foods containing this type of poly fat are mainly of plant origin, such as:
Vegetable oils : Corn oil, sunflower oil, sesame oil and safflower; Nuts: Sesame seeds, sunflower seeds, and seeds; Grains : Corn, soybeans and soy products such as tofu; Nuts. Certain types of fish such as salmon and tuna also make it easier for the body to absorb polyunsaturated fats.
3. Where are Omega-3 and Omega 6 found?
3.1. Omega-3 Omega-3 fatty acids (EPA and DHA) are a type of polyunsaturated fat. This nutrient has been proven to be very good for the heart, not only limiting the incidence of coronary heart disease but also regulating blood pressure and fighting heart arrhythmias. Besides, foods rich in omega 3 are really good for the baby's eye and brain development, making them smart and healthy.
Foods with omega 3 polyunsaturated fats are commonly found in seafood, fatty fish and in small amounts in plants. Specifically:
Fish: Salmon, herring, sardines, tuna, and mackerel; Fruit: walnuts and other nuts; Linseed; Natural canola, flaxseed and fish oils; Soybean foods; Vegetables with green leaves; Pea's tree.
Những thực phẩm có chất béo không bão hòa đa omega 3 thường được tìm thấy trong hải sản, mỡ cá và một lượng nhỏ trong thực vật
Omega-3 is a very valuable nutrient for human health, but it is also easily decomposed by high temperatures. Therefore, care should be taken during processing to ensure maximum preservation of nutrient content.
3.2. Omega 6 In addition to omega 3 fatty acids, Omega-6 is also a form of polyunsaturated fat, which helps prevent cardiovascular diseases by lowering cholesterol and triglycerides in the blood. Food sources of Omega 6 supplements are abundant in foods with unsaturated fats as follows:
Soybeans: Roasted soybeans, tofu and soy butter; Walnuts, peanuts and canola; Nuts: Sunflower seeds, pumpkin seeds, sesame seeds; Vegetable oil: Corn oil, sesame oil, soybean oil, sunflower oil; Soft margarine, liquid or in bottles; Chicken eggs or fish fat.
4. Tips for consuming healthy fats
Most foods contain some fat, both good and bad. In addition, our body still needs fat for normal living activities, especially children of growing age. Some of the following tips can be consulted to build a balanced and healthy diet for the whole family:
Children: Because of their very high growth needs, in addition to feeding them meat and fish, eggs, milk, ... nutritious, need to provide more fat through cooking oils or fats alternately and regularly every day.
Vegetarians: Should choose eggs, foods with unsaturated fats and omega-3 as listed above for the body to absorb enough essential nutrients.
Prevention of cardiovascular diseases: You can eat fish 2-3 times a week instead of meat. All other types of seafood contain fatty acids, although in lower amounts than in fish.
Processing fat: Do not cook at a temperature above 102 degrees Celsius because it will oxidize fatty acids, leading to loss of beneficial effects on the body and even harmful to health.
Use oil/fat: The reuse of oil and fat that has been fried at high temperature will form some substances that are carcinogenic. Preferably choose vegetable oils, such as canola oil in baking and olive oil in cooking or salad dressings.
Snacks: Healthy snacks can be some unsalted peanuts, roasted soybeans or some of the nuts and cereals listed above, instead of chips, candy or fast food.
Knowing where unsaturated fats are, or remembering which foods are unsaturated fats in, is a must to replace unhealthy fats with good fats in your daily diet. . It should be further noted that although good fats play an important role in the body, they should only be eaten in moderation. Because all types of fat contain very high calories, it is easy to lead to overweight and obesity. Building a healthy and scientific menu is an effective way to have a healthy heart, as well as improve the quality of life in general.
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