Anyone who is starting to diet and lose weight usually starts by reducing fat, not eating anything fatty, which is not a bad thing. But in fact, what we should reduce is flour and sugar. But still, the food is greasy. That comes from stir-fried radish. It should be reduced as well.
But it’s not that the food is greasy. Everything will be bad for the body because actually there are both good and bad types of fat. What are the good types of fat? So why should we eat good fats ? Let’s study.
What are good fats?
Good fats are called HDL and bad fats are called LDL. Bad fats are the cause of many diseases. As is generally known, Fatty blood clots that can lead to ischemic heart disease In addition to the inside of the body being bad It is also fat that makes us obese.
As for good fat or HDL, which is considered good fat. Because it is not an important cause of various diseases. like bad fat But it is also the one that keeps fatty deposits on the artery walls away. Then excreted from the body through the liver. and bile as well
So, do you know why we need to eat some good fats into the body?
What foods have good fats?
There are quite a few foods that contain good fats. But what we would like to recommend you to eat is as follows:
1. Olive oil
Olive oil was one of the first foods. that we would like to recommend to Thai people to eat Because Thai people are more skilled at using other types of oil for cooking. But in fact, olive oil increases the level of good cholesterol in the body. Reduces the risk of heart disease very well. Extra Virgin, Virgin olive juice should be eaten fresh. Mix with salad dressing. without going through heat But if you want to use it for cooking hot food instead of vegetable oil or palm oil, you should choose Extra Light Olive Oil or Olive Pomace Oil that can withstand heat instead.
2. Pumpkin seed oil
Another option if anyone doesn’t like olive oil. Pumpkin seed oil is high in omega-3 and omega-6 fatty acids, which help with the functioning of the digestive system. Improves blood circulation and is good for the health of pregnant mothers. and mothers who are breastfeeding
Seeing as a delicious snack like this has many benefits. Because almonds help increase good fats. and reduce bad fat directly. Helps reduce the risk of disease related to blood vessels and the heart and also contains vitamins. And many more minerals that are beneficial to the body, such as vitamin E, folate, calcium, iron, magnesium, etc. In the afternoon, instead of popping sweets into your mouth Try eating a handful of almonds.
Anyone who doesn’t like eating onions might want to think again. Because onions are another important food that helps reduce the amount of bad fat. and add good fat to the body Helps eliminate cholesterol that is along the blood vessel walls very well. It also helps prevent blood from clotting. Until it clogs the blood vessels as well. Thus reducing the risk of cardiovascular disease and paralysis.
people are becoming more familiar with avocados. And the prices are starting to become affordable. Because Thailand has begun to grow its own avocados for consumption. (If you buy near the planting site, it will be cheaper than at department stores where the products are imported.) Avocados are fruits that are very high in good fats. In addition to helping reduce bad cholesterol in the body, Avocado is also a fruit that is high in energy but low in sugar, so it is suitable for people who want to limit their diet to lose weight and those with diabetes can eat it well.
6. Deep sea fish
iStockYou may have heard that deep-sea fish contain omega-3. In addition to helping to nourish the brain, The brain has developed in terms of memory. It also helps reduce bad cholesterol. And can add good fat to the body as well. Recommended deep-sea fish include salmon, mackerel, tuna, and sardines.
Healthy fats are also found in nuts such as macadamia nuts, pistachios, and oils such as safflower seed oil. flaxseed oil Evening primrose oil, canola oil, try rotating them regularly. It will give us good fat. along with other nutritional values Even more diverse