Fats are returning to favor as ingredients that bring a lot of benefits, including for the circulatory system. Until recently, they were demonized, but today we know for sure that especially vegetable fats, not only are high-energy fuels, but I can act pro-healthy. Here are six sources of healthy fats that should not be avoided in a balanced diet.
Avocado is a fruit that differs significantly from the others. The discrepancy lies in the content of fats, which account for about 77% of the total fruit, while the main source of calories in other fruits are carbohydrates. The main fatty acid is oleic acid also contained in olive oil. It brings many benefits, among other things, through the content of potassium, which avocado significantly exceeds the bananas. Avocado is a source of fiber and lowers LDL as well as triglycerides. Due to the high content of fatty acids, despite high calorific value positively affects the condition of the circulatory system.
2. Dark chocolate
Dark chocolate is characterized by intense flavor, thanks to which it quickly satisfies the sweetmeats’ demand for sweets. The choice should be guided by the principle that the more cocoa the healthier the chocolate, because it contains less artificial fats and sugar. It is rich in fat, which account for over 60% of calories. The healthiest dark chocolate is the one whose cocoa content is higher than 70%.
It is a source of fiber, iron, copper, but it is mainly known as an irreplaceable source of magnesium recommended especially for people abusing coffee. Prevents cramps. In addition, it is rich in antioxidants, such as theobromine, which lower blood pressure and the level of bad cholesterol. In addition, its consumption is recommended to learners due to the increase in blood flow in the brain, which improves its functioning.
Egg yolk contains a lot of vitamins, minerals, as well as cholesterol necessary for the synthesis of steroid hormones. It should be remembered that it is a “good” cholesterol that helps to avoid atherosclerosis and other diseases of the circulatory system. It is also a natural source of vitamin D, omega-3 and omega-6, vitamins B6 and B12, riboflavin, folic acid, choline and leucine. In turn, egg whites are a source of amino acids, so they constitute a relatively low calorie source of available protein. Therefore, full eggs are a source of healthy fats, which should not be avoided if we do not have the doctor’s instructions.
4. Sea fish
Especially marine fish rich in fats such as mackerel, anchovies or salmon. Despite the large amount of fat, they are recommended as one of the healthiest of its sources. They are a source of easily digestible protein and omega-3 fatty acids. Thanks to their consumption, the risk of heart disease is reduced, but also depression, anxiety and stress are alleviated. Herring is a fish containing the largest of the marine fish content of vitamin D soluble in fats and necessary for proper bone development, muscle function and immune system. You should also pay attention to fish skin, which, apart from fats, contains a lot of microelements that have a positive effect on the body’s proper functioning.
Nuts are a source of healthy fats, fiber, but also easily digestible protein. They have a lot of vitamin E – a versatile antioxidant. They are also rich in magnesium and selenium. You can choose from a variety of nuts such as almonds, walnuts, hazelnuts, cashews, peanuts. The only remark is to choose nuts without additional fat, salt, sprinkles or shells giving them an additional taste, but diametrically changing their share in healthy nutrition.
6. Chia seeds
Chia seeds are a fat product. Only 28 grams of these seeds contain as much as 9 grams of fat. Most carbohydrates from these seeds are fiber, which is not absorbed in the gastrointestinal tract, so most calories are derived from the fats contained in them. In addition, most of them are omega-3 acids, which have a positive effect on the circulatory system and prevent diseases associated with it. Other health benefits include anti-inflammatory and hypotensive effects.
7. Olive oil
Olive oil is a popular component of the Mediterranean diet that has many pro-health properties for the body. Extra Virgin olive oil provides raw vitamin E and K, as well as antioxidants, and is also a very good alternative to animal fats with high LDL content.
Consumed prophylactically. Thanks to this, it lowers bad cholesterol, and with it decreases the risk of developing circulatory system diseases.