The lipids, also called fats, have a very bad reputation. On the contrary, the recommendations say that a healthy diet should contain a weak percentage of fat. But all lipid foods are not of the same quality, so it is necessary to know them.
The lipids They are also known as fats or fatty acids, they are necessary for the proper functioning of the body. The latter should be included in a daily diet between 25 and 30% of the total caloric value.
The most important thing in lipids is its quality. That is why it is important to establish a special classification and to know what are the foods that contain these famous fats.
Fatty acid classification
- Saturated lipids are those with simple chains.
- Monounsaturated lipids are fats that have a single carbon double chain, for example Omega 9 acid.
- Polyunsaturated lipids are those that have different carbon double chains, for example omega 3 acid and omega 6 acid.
Contrary to what most believe, all fats are not bad. Indeed, fat monounsaturated y polyunsaturated help reduce bad cholesterol.
Foods High in Saturated Fat
There are those that should be restricted from eating. Consume saturated fats with foods of animal origin such as whole milk, butter, fat, fatty meat, fatty cheese, bacon, meat and sausages, cream, ice cream.
Are also found fat saturated in foods like coconut oil or palm oil. Excessive consumption of these foods can greatly increase the rate of LDL or cholesterol. Therefore it is important to be attentive to the consumption of these foods.
Plant-based foods:
- Olive oil,
- avocado oil,
- almond
- and walnut oil.
These foods are good for the body, so much so that olive oil has many advantages attributed to regime Mediterranean type, basic.
Foods rich in polyunsaturated lipids
This group particularly distinguishes the Fish, some grains and nuts.
Sea fish, fish oils, sunflower, corn, soy. Nut like peanuts, almonds, chestnuts. Flax, chia and sesame grains.
These foods should be included in the eating to see good results in the body. Both foods rich in monounsaturated and polyunsaturated lipids are foods that help reduce bad cholesterol, and increase good cholesterol or HDL, so these foods reduce the risk of cardiovascular disease.