A healthy and balanced diet cannot exclude the intake of a certain amount of fat defined as healthy. Healthy fats are part of the category of essential fatty acids, among which we find: omega 3, omega 6, omega 9, pignolesco acid and linoleic acid. These are crucial for heart and brain health, arteries, eyes and the immune system in general. Introduced correctly in the diet, they do not make you fat and promote well-being at 360 degrees.
Naturally fatty fish such as salmon, sardines, mackerel, herring, lake trout and tuna are good sources of omega-3 fatty acids. These are "good" fats that can help maintain heart health.
In addition, omega-3s are useful for keeping the brain active and witty, especially as we get older. The American Heart Association suggests eating every week two portions of fatty fish. One serving is 3 ounces (see note 1 at the end of the article) - about the size of a deck of cards. Try these baked, broiled or baked, broiled or steamed fish.
Eat avocado in a sandwich or make guacamole. Avocado is a tasty fruit which thanks to the presence of healthy fats is useful for your heart and against the symptoms of osteoarthritis.
An additional benefit? When avocado is consumed with other foods, helps the body absorb nutrients better. Half a medium-sized avocado provides around 115-160 calories.
Small portions of pumpkin seeds, sunflower seeds and sesame seeds they are full of energy. These seeds, in fact, contain "good" fats that can lower cholesterol.
In general, in fact, vegetable fats are healthier than animal fats. "Bad" fats, on the other hand, are found in foods such as fatty cuts of meat, dairy products, and some packaged foods.
It is always good to check food labels to verify the amount of fat contained and what type. Limit saturated fats as much as possible and absolutely avoid trans fats.
4. Walnuts and hazelnuts
That they are hazelnuts o pecans, the nuts are all great for heart health. These in fact provide a range of useful and healthy fats. But be careful not to overdo the quantities.
In fact, just because the fats in walnuts are healthy doesn't mean you can eat as many of them as you want. One serving of walnuts is equal to 1 ounce (see note 1 at the end of the article). This serving is, on average, about 7 walnuts, 24 almonds, 35 peanuts, 18 cashews, or 7 pecans.
5. Olive oil
Try olive oil for both cooking and salad dressing. In fact, olive oil is rich in "good" fats. Remember, though: it's always best to check the amounts of fat you eat, even if they fall into the category of healthy fats.
So, try cooking a recipe with less oil than it asks for. Or, better yet, use olive oil spray to limit quantities. In cooking, you can use apple juice for half of the olive oil to cut fat and calories.
Green leafy vegetables like spinach, kale and Brussels sprouts contain omega-3s. Since our body is unable to synthesize these fats, it is necessary to take them through food. The goal is to consume about 350-700 g of vegetables every day.
Also add fish to your diet since this contains a different type of omega-3 fat. Vegetables offer only a part of the omega-3s that fish provide.
Eggs are a great source of protein inexpensive, and a large egg contains less than 5 grams of fat, mostly healthy fats. Some eggs are also enriched with supplemental omega-3s. You can understand this if it is written on the packaging.
If part of a healthy diet, "good" fats can help make skin look better, toned and younger. In addition, they contain many fibers that are useful for reducing inflammation.
You can add healthy fats to our diet by adding a teaspoon of flax seed ground on salads and cereals, or use them in cooking.
Whatever the type of legume, adding them to your diet can be healthy for both mind and body. In fact, legumes are rich in omega-3s, also useful for improving mood.
10. Omega-3 fortified foods
There are some foods, called fortified, to which omega-3 fatty acids are added to make them healthier. You can find, for example, enriched milk and eggs, bread and breakfast items, even in bars.
Always check the product label to be sure of the ingredients and concentration percentages. Additionally, you get better benefits from omega 3-enriched fortified foods rather than supplements.
Fonte: Healthy-Fat Foods di Kathleen M. Zelman
1. The ounce is the submultiple of a unit of mass measurement used mostly in Anglo-Saxon countries. One ounce equals 28,3 grams.
Foods rich in omega 3: what they are and what they are for