Five Healthy Fats To Reduce Cholesterol
It is important to know how to choose what type of fats we include in the diet, since, just as there are some harmful ones, others can be of great help to control the levels of cholesterol.
Healthy fats to lower cholesterol are not exactly found in fried foods, butter, fatty cheeses, and some meats. Actually, they are found in other foods that, in addition to helping to take care of the health of the body.
We refer to polyunsaturated fats, which are known as healthy fats. With them we can give the body the necessary nutrients and energy and keep cholesterol levels under control.
Knowing which are the healthy fats will allow us to substitute and reduce the consumption of saturated products, without causing major deficiencies in the diet.
1. Vegetable oils, healthy monounsaturated fats
Vegetable oils are rich in oleic acid, an excellent substitute for saturated fat. Olive oil is perhaps the most popular, being widely used in world cuisine. However, olive oil is not the only oil capable of offering these types of nutrients. There are also hazelnut, rapeseed, soy and sesame seeds.
Do not forget the healing properties of extra virgin olive oil. With its consumption we control bad cholesterol (LDL) and, in addition, we obtain important anti-inflammatory benefits, among many other advantages.
2. Alpha-linolenic acid from fatty fish
This is perhaps the most important fatty acid in the omega 3 group. We can get it from fatty fish, and also from other soy and sesame based products.
Its intake is very beneficial, because the human body is not capable of producing this nutrient on its own. It prevents cholesterol from accumulating in the arteries and takes care of cardiovascular health. Among the fatty fish richest in alpha-linolenic we find:
- Tuna.
- Salmon.
- Sardine.
- Herring.
Although today all these products are sold in canned presentations, it is best to consume them in their natural state.
3. Cod liver oil
Another of the healthy fats to reduce cholesterol, improve health and strengthen muscles is cod liver oil.
Yes, it is possible to maintain a healthy diet and build muscle! With a balanced diet and exercise, mainly. However, it is worth knowing that cod liver oil can be a fantastic supplement.
The key to this food used in multiple dietary supplements is its high content of omega 3. Basically, this fat favors better protein synthesis, which allows us to increase muscle mass.
Among the benefits of consuming supplements based on this substance we find that:
- Raise your defenses.
- Allows good bone development.
- Contributes to blood clotting.
- Promotes brain development.
For all the above, it is common to see this component in vitamins for the elderly.
4. Avocado, source of omega 6
Omega 6 is another source of healthy fats to lower cholesterol.
Omega 6 fatty acids are found in many foods of animal origin. However, one of its healthiest sources is avocado. It is one of the few fruits rich in polyunsaturated substances. In addition to providing nutrients, avocado also favors its absorption.
Likewise, another interesting fruit that contains this type of nutritional components is the olive in its natural state, in addition to its already mentioned oil.