Food with monounsaturated fat Importance of fat intake

The importance of fats in the diet is, among other things, how to choose what we should eat more often and which occasionally.

Fats or lipids are organic compounds composed of carbon, oxygen and hydrogen, insoluble in water and soluble in organic liquids. The most important fat from the nutritional point of view are triglycerides, phospholipids and cholesterol, which provide 30% of total energy value.

They are nutrients that provide energy to the body, are the energy reserves in fat or adipose tissue and assist in regulating body temperature. They are part of cell membranes which are rich in unsaturated fatty acids which confers facility to allow the entry and exit of nutrients.

Facilitate the transport of fat-soluble vitamins (A, D, E and K) and are components of steroid hormones (adrenal, sex and placental) and cell membranes. Essential fats are split into prostaglandins that control the function of the body.

The body needs good fats, essential fats that contain healthy amounts of unsaturated (omega 3 and 6) fatty acids.

An average diet contains an excess of saturated fatty acids and unsaturated fatty acids deficit generating obesity and diseases.

Types of fats in food

Saturated fats
They solidify at room temperature. This provides stability and the causes can be heated evenly. These include lard, sausages, cured cheeses and meats fat pork and lamb. Its abundant consumption generates obesity and high cholesterol levels.

Monounsaturated fats
They remain liquid at room temperature but solidify when they are cooled. Their sources are olive oil and avocado. Reduce cholesterol.

Polyunsaturated fats
They remain liquid at room temperature and when refrigerated. They contain omega 3 and 6 necessary for the proper hormonal, enzymatic and brain function, cell membranes and the skin condition, hair and nails. Contain anti-inflammatory effects for arthritis, osteoarthritis, eczema and psoriasis.

Trans fat
Monounsaturated fats that have been processed and are harmful to health because they cause free radical damage. Among these are palm oil, margarines and shortenings that contain hydrogenated fats.

Cholesterol

It is essential for the proper functioning of the body though many consider it bad. It is a structural component of cell membranes in our body and a precursor of vitamin D, steroid hormones (adrenal, sex and placental) and biliary bile acids. There is an endogenous cholesterol produced by our body and an exogenous cholesterol we eat it with food. The dietary cholesterol is present in animal fats such as red meat, sausages, butter, cream, pastries and cakes.

2 types of cholesterol are known

LDL or bad cholesterol: low-density lipoproteins are carrying cholesterol to the blood cells and can oxidize and damage caused atherosclerosis.

HDL or good cholesterol: high density lipoproteins are carrying cholesterol from peripheral cells to the liver.

Increase levels of bad LDL cholesterol in the body or sugar, sweets, sausages, pork and lamb, fatty cheeses, stress and lack of exercise.

Increase levels of good HDL cholesterol in the body or olive oil, garlic, onion, fruits, vegetables, legumes, nuts and seeds.

To avoid high blood cholesterol levels are advised to reduce consumption of foods high in LDL and increase the intake of foods rich in HDL. The figures above 250 mgs trigger blood cholesterol atherosclerosis, coronary heart disease and cerebrovascular disease.

Good fats: Omega

Among these essential fatty acids (omega-3 and 6) are included. They are a group of fatty acids that the body can not synthesize and must be ingested through food or supplements. They differ from non essential that the latter can get the body from carbohydrates, protein or alcohols.

Omega 3

Blue fish: salmon, trout, herring, mackerel, sardines, anchovies and halibut.
Nuts: Nuts and avocados.
Seeds: pumpkin, flax and hemp.
Chicken eggs, dairy products and organic meats.

Omega 6

Seeds and oils: wheat germ, pumpkin seeds, hemp and sesame.
Oils and nuts: walnuts, hazelnuts, almonds and oils obtained by cold pressure.

Benefits of Omega 3 and 6

Cardiovascular protective because they lower triglyceride levels and blood cholesterol. slightly lower blood pressure and protect against heart attacks, strokes and strokes. Prevents blood clots by preventing platelet aggregation. It regulates heart rate because it increases the electrical transmission of the heart muscle and prevent arrhythmias.
Anti-inflammatory properties of Omega-3 and 6 in the joint diseases. This component increases prostaglandins 3 having antiinflammatory effects in rheumatic diseases: rheumatoid arthritis and lupus. It is also beneficial in chronic inflammatory bowel disease: ulcerative colitis, Crohn's disease and skin disorders: eczema, dermatitis, psoriasis.
The Omega-3 fatty acid has anti-cancer properties. Their food intake protects against the onset of some cancers: colon, prostate and breast. the size of tumors by preventing the growth of cancer cells or prevent metastasis elsewhere in the body is reduced.
It maintains mental balance, fights depression and chronic fatigue. food consumption during pregnancy is necessary to ensure that the fetus has adequate mental development.
The fatty acid Omega-6 combat diabetes because it stabilizes insulin levels and prevents its effects on the nervous system of women.
It regulates the inflammatory processes that produce prostaglandin E1 that relieves menstrual cramps and PMS symptoms: bloating, weight gain, back pain, nausea, diarrhea and constipation.
Monounsaturated fatty acids improve the ratio HDL / LDL cholesterol. Their sources are avocados and olives.

To avoid fats in food

Processed fats. Do not consume foods rich in hydrogenated or trans fats that block the use of essential fats found in margarines, crisps, buns, cakes, pastries, cakes, chocolates and fried food.
Excessive consumption of saturated fats from fatty meats, sausages, very matured, dairy cheese and eggs.
Reheated oils that must be protected from heat or light storing them in an indoor kitchen cupboard or refrigerator.

What kind of fats are most common in your diet?