Foods containing lipids
What type of fat is predominant in your diet?
As you already know lipids or fats do not have a good reputation. Conversely, if you want to have a healthy diet, you have to limit your fat intake. However, not all fat is bad for your health. Discover what foods rich in fats are good for your body.
Incredibly, judging by what is often said about them, the well known lipids and fats or fatty acids are necessary for good organ function. These must be included in your daily diet at a percentage of 25 to 30% of total caloric value.
However, the most important thing to keep in mind when it comes to lipids, is the quality of them. For this you should know what kind of fats are in the foods you eat regularly.
How are lipids or fatty acids classified?
There are 3 different types of fats:
- Saturated fat. are those that only have single bonds between the elements of its chemical structure. It's the most harmful type of fat for your body.
- Monounsaturated fats. These fats have only one double carbon bond. An example of these fats are the omega 9 fatty acids such as oleic acid.
- Polyunsaturated lipids. However, polyunsaturated fatty acids are those possessing many double bonds between carbons. For example: omega-3 fatty acids and omega 6. These type of fatty acids are very beneficial for your health.
What are the foods with each type of fat?
- Foods high in saturated fats, which you must restrict from your diet. Saturated fats are consumed with foods of animal origin such as: whole milk, butter, fatty meats, fatty cheeses, bacon, ham or sausage, cream, ice cream. A high intake of these foods can significantly increase your levels of LDL or bad cholesterol. You can also find saturated fats in foods such as coconut oil or palm oil. Therefore, you must be very attentive to your intake of these foods.
- Foods containing monounsaturated fats. These are foods of plant origin, such as olive oil and canola oil. They are good for your body, so much so that the many benefits attributed to the Mediterranean diet are based on the properties of olive oil.
- Foods high in polyunsaturated lipids. Within this group, sea fish, fish oils, sunflower, corn, soybeans, nuts, peanuts, almonds, chestnuts, flax seeds, chia and sesame are highlighted. Including these foods in your diet will be wonderful for your body.
Both foods rich in monounsaturated and polyunsaturated lipids, will help reduce cholesterol bad or LDL and increase good HDL cholesterol. Thus, if you include these foods in your diet, you will reduce the risk of cardiovascular disease.
Note that a good selection of foods can help you improve your quality of life, along with other healthy habits, such as quitting smoking and doing physical exercise.