How to consume fat? To get benefits and good health

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How to consume fat? To get benefits and good health.

Fat is a nutrient that many people consider useless and harmful to health. and also affects the shape This may also be a problem for some people. This is why many people choose to eliminate fat from their meals as much as possible. But in fact, there are many types of fat. Some types are useful. Some types cause serious diseases that destroy health. If you choose to eat the right type of fat. It will help keep the body away from various diseases as well. Report from

What is good fat?

Good fat High-Density Lipoprotein (HDL) is cholesterol that is beneficial to the body. It works to remove bad cholesterol (Low-Density Lipoprotein: LDL) that accumulates in the arteries and sends it to the liver for elimination from the body. Consuming the right amount of good fats reduces the risk of heart disease. myocardial ischemia and heart disease

Benefits from fat

Fat is a nutrient that the body cannot live without. Because it is a source of energy, it helps dissolve and absorb many vitamins. Gives warmth to the body and also helps produce growth hormones in the body. brain function and the metabolic system works normally If you choose to eat the right amount of beneficial fats, It will affect the body even more.

type of fat

  1. Cholesterol is found in foods such as meat or animal products such as milk and butter.
  2. Triglycerides It is the main fat that we consume from food. It is divided into
  • Saturated fats such as animal fat, milk fat, butter, cheese, and some plants such as palm oil, coconut oil, coconut milk.
  • Unsaturated fatty acids are divided into 2 types: 

Monounsaturated fats  are fats that have a single double bond in the molecule. Found in olive oil Canola oil, rice bran oil, tea seed oil 

Polyunsaturated fats  are fats that have double bonds in many places within the molecule. Can be stored in general vegetable oils such as soybean oil, rice bran oil, and sesame oil.

Food sources of good fats

  1. Deep sea fish include salmon, trout, mackerel, sardines. These fish are rich in omega 3, high quality protein. And helps reduce the risk of heart disease and general diseases.
  2. Avocados are a good source of fiber and potassium. Even though it is high in fat and calories.
  3. Onions help prevent and treat many types of diseases. It has been found that onions are rich in vitamins and minerals that can inhibit the growth of various cancer cells.
  4. Almonds are rich in monounsaturated fatty acids. This type of fatty acid is beneficial to the body and arteries because it reduces bad fats in the blood and also helps the heart work well.
  5. Soybeans contain protein and vitamins in soybeans as antioxidants. Helps prevent diseases such as high blood pressure and heart disease.
  6. Dark Chocolate Rich in antioxidants And there are some antioxidants that can lower blood pressure and help prevent bad fats in the blood from oxidation.
  7. Cereals are another food that helps increase fat levels. It also has high fiber. Grains that we can eat to increase good fat include oatmeal, brown rice, or rice bran.
  8. Chicken eggs are rich in vitamins and minerals and contain almost every nutrient that the body needs. Rich in protein, which is the most important nutrient for weight loss.
  9. Flax seeds contain omega 3 which is good for heart health. It also helps reduce blood pressure levels.
  10. Extra virgin olive oil has vitamins E, K and is rich in antioxidants. In addition, it helps reduce blood pressure. Reduce cholesterol levels and reduce the risk of heart disease