Doctors note: eating healthy fats provides tremendous benefits for overall health and state of the cardiovascular system in particular.
If you pay attention to the amount of fat that is consumed every day, it will help to lose weight.
Scientists assure: while the calories throughout the diet is not changed and they uniformly come from proteins, fats and carbohydrates, weight will be stable. That is, until you pay attention to the number of micro – and macronutrients in the diet, you will not get fat and protect yourself from cardiovascular diseases.
Fats more calories than proteins and carbohydrates, but this does not mean that you do have to abandon healthy fats. Nutritionists called healthy fatty foods that will help to improve health and lose weight.
1. Eggs
Eggs, which for years was accused that they contribute to increased cholesterol levels, again began to gain popularity due to the high protein content and heart-healthy omega-3 fatty acids.
In addition, eggs are one of the best sources of choline, a substance that is needed by the body to convert fat into energy. Also eggs are rich in two very important antioxidants: lutein and zeaxanthin — nutrients that help prevent cataracts and macular degeneration.
2. Olive oil
Olive oil belongs to the group of monounsaturated fatty acids, which are considered a healthy source of fats for the body.
Consumption of olive oil helps to lower total cholesterol and low density cholesterol, reduce low-density lipoprotein,
to reduce blood clotting, to maintain better insulin levels and control blood sugar levels.
3. Avocado
In the composition of avocado – more than 20 vitamins and minerals such as potassium (blood pressure), folic acid (recovery cell), lutein (eye health) and b vitamins, which help fight infections and diseases. And thanks to the high content of vitamins C and E, avocados are a great tool for fighting cancer and their prevention.
In addition, they are low in sugar and contain fiber. Also, this green fruit contains high amounts of monounsaturated “healthy” fats, which lower bad cholesterol.
4. Fish
Oily fish has the highest levels of omega-3 fatty acids. In this respect, the most useful mackerel, salmon, lake trout, tuna, sardines or herring.
Fish is also an excellent source of high quality protein with low saturated fat. High-dose omega-3 fatty acids make fish an indispensable product to improve heart health in General and prevention of diseases of the cardiovascular system.
Omega-3 fatty acids in fish reduce the risk of heart rhythm abnormalities (arrhythmia) that is often the cause of sudden death in people, reduce blood pressure, prevent and reduce atherosclerosis.
5. Nuts
Walnuts, pine, almond and other nuts, when consumed in foods as part of a balanced healthy diet can contribute to overall health and to improve the performance level of cholesterol. The benefits of nuts for cardiovascular system is that they lower levels of “bad” cholesterol in the blood (the main cause of heart disease worldwide), reduce the risk of blood clotting and improve the condition of the arterial walls.
Nuts are also a great source of unsaturated fats, omega-3 fatty acids, fiber, vitamins and other substances that are vital for health and longevity.
6. Animal fats
The use of animal fats for health is as follows. They contain vitamins A and D (required for assimilation of protein). Dietary fats are necessary for conversion of carotene to vitamin a and the assimilation of minerals, are concentrated sources of energy and building material for cell membranes.
Saturated fats when used in moderation to support the cell walls. Also needed for the metabolism of fatty acids strengthen the immune system, bones, and protect the liver. Dietary cholesterol strengthens the intestinal wall and helps to improve the nervous system.
7. Cheese
Try to choose low-fat or low-fat cheese to maximize feel healthy quality product. Cheese is full of calcium, protein, zinc, vitamins A, b 12, and phosphorus keeps bones and teeth strong.
In addition, the consumption of cheese in moderate quantities can help to lose weight
protects against osteoporosis and PMS symptoms in women.
Zinc and Biotin, which are in this product, promote tissue repair, prevent and treat macular degeneration, keeps the nails healthy and the skin smooth.
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