Heart Healthy Fats, For or Against Fat? This dispute becomes practically an eternal derby. The categorical answer is difficult, and the reason is that it is not really simple. The fats are not the same. It is no coincidence that even the labels are separated into different columns whose values ​​are different.

Heart Healthy Fats
Heart Healthy Fats

The real dispute over the beneficial properties of fats arises mainly because of their alleged damage to the heart and circulatory system. Until recently, they were all thought to be associated with increased levels of cholesterol in the body. The truth is that years ago, scientists were able to separate them – the fats that hurt the heart and the fats for health,that are good for it.

Thus, it is estimated that omega-3, 6 and 9 fatty acids are actually the first friend of our heart. What is more – they manage to restore the lost balance in our body. And not only do they protect our heart, they also have a bunch of other beneficial properties – they are known to have anti-inflammatory effects, which reduce the risk of cancer.

They have also been shown to prevent diabetes and various nerve diseases. Among the fat-rich products that our body loves are nuts, avocados, vegetable fats – olive oil, peanut butter, sesame oil. Tahini, fish, all seeds are also useful. Seafood, for example, contains a lot of Omega-3s. Rich in these fatty acids are tuna, salmon, mackerel. It is important to consume them at least 2-3 times a week.

Vegetable sources of fat also have particularly beneficial properties. For a healthy breakfast, choose the seeds of chia and flax. Animal sources of fat are also helpful, though they have long been accused of causing elevated cholesterol levels in the body. It is important to eat meat that is not fat – chicken or veal, and eggs (yes, with yolks!) Are a real superfood.

Omega-6 is another fatty acid that not only does not raise cholesterol levels in the body, but also lowers them – really healthy for our heart fat. Rich in this fatty acid are nuts – almonds, cashews, nuts, hazelnuts. At least a handful a day are needed to give your body the nutrients it needs. Olive oil and olives are rich in this fatty acid.

healthy food heart
super foods without which you cannot live healthy

Add them to your salad to give your body an optimal dose of fat and fiber. You may have heard that cardiovascular disease is the leading cause of death worldwide. In the United States alone, one in three deaths is due to them. This makes heart health one of the leading issues for health professionals. It has long been known that among the causes of a high rate of heart disease is the consumption of saturated fat.

Heart Healthy Fats are super foods

In order to reduce the risk of developing heart problems, it is recommended to reduce their intake. Their consumption results in a greater reduction in the risk of cardiovascular disease and a greater improvement in cholesterol than when relying on monounsaturated fats such as olive oil and avocado. Studies show that reducing saturated fat intake and replacing it with healthy polyunsaturated vegetable oils can reduce the risk of cardiovascular disease by 30%.

This effect is comparable to the action of some cholesterol-lowering drugs. These results are very encouraging, but do not rush to give up the medication on your head. Consult your doctor beforehand to advise you on changes to your treatment and nutrition regimen. Other studies have found that the risk of heart disease does not decrease when replacing saturated fat with carbohydrates.

Heart Healthy Fats for long life

But it should be noted that the carbohydrates used in these studies were often refined or refined. There are also studies showing that replacing saturated fat with whole grains can help reduce the risk of cardiovascular disease. Saturated trans fats are found in foods of animal origin.

Monounsaturated fatty acids are found in nuts, avocados, olive oil and olives. In addition to corn and soybean oil, polyunsaturated fats are also found in hemp and flax. Polyunsaturated fatty acids are divided into omega-3s and omega-6s and should be fed with food. This means consuming nuts, seeds, vegetable oils, oily fish.