Good Fat Foods, Choose The Right Foods For Your Health Benefits.

Although foods that are high in fat and cholesterol are known to be dangerous to health. Is the cause of obesity, heart disease and stroke.  The fats in the food are both good and bad by consuming foods with good amounts of good fats will bring health benefits. Helps to reduce bad fat in the body. Also may reduce the risk of other health problems as well.

What is good fat?

High-Density Lipoprotein (HDL) is a cholesterol that is beneficial to the body. Serves to get rid of bad cholesterol (Low-Density Lipoprotein (LDL) that accumulates in the blood vessels Then sent to the liver for removal from the body Consuming the right amount of good fat can help reduce the risk of heart disease, myocardial infarction and coronary heart disease .

However, people aged 20 years and older should begin to take measurements of blood cholesterol. Which the normal level of good fat should be around 40-60 milligrams / deciliter If in the level of 60 milligrams / deciliter or higher Will be more beneficial for the body.

How Does Eating Affect Blood Lipid Levels?

Our body produces both good and bad cholesterol . Some have received from food to eat. The foods that are high in saturated and trans fat are also factors the level of bad cholesterol in the blood.  Deep fried food that requires a lot of oil. Snacks, cakes, cream, margarine, butter, dairy products. 
Animal offal Lean meat Animal oil, palm oil, coconut milk, including processed foods such as bacon and sausage, etc. While eating foods that are unsaturated fat, it may help reduce bad cholesterol and increase good cholesterol too.Foods that are rich in good fats should be eaten.

The consumers should pay attention to health care and choose foods to get good fats as follows
  • Oils that provide unsaturated fatty acids such as olive oil, sunflower oil, rice bran oil, peanut oil, etc. This type of fat will help increase good cholesterol levels and reduce inflammation in the body caused by bad cholesterol. But should be cooked at a low temperature because too high heat will cause good fat to break down And should be used in the right amount only.
  • Vegetables, fruits and high fiber, such as apples, prunes, strawberries, broccoli, etc., because they help reduce bad fat and increase fat in the body. Also easy to eat Create a variety of menus Like eating and spinning without separating fiber Or eat mixed with other cereals and milk.
  • Fish that are high in fatty acids such as salmon, tuna, mackerel and sardines, etc. Because these fish meat contain omega-3 fatty acids that help lower bad cholesterol levels and increase good cholesterol. Or may consult a doctor about supplements such as fish oil and krill oil extracted from marine fish But may not provide the same benefits as that obtained from food.
  • Grains are another food that helps increase good cholesterol levels. Due to high fiber Especially soluble fiber that helps strengthen the work of the digestive system and digestive system better. Also reduces the absorption of cholesterol in the intestines Examples of foods that should be eaten are brown rice, oatmeal, rice bran etc.
The consumers should pay attention to health care and choose foods to get good fats as follows
  • Flax seeds and Chia seeds Rich in omega-3 fatty acids , fiber, and valuable nutrients Can be mixed with breakfast cereal, oatmeal, baked bread, sprinkled on a salad dressing or yogurt. Flax seeds should be purchased and then finely mashed. Because it’s easily digested and can be sure it’s useful While eating full flax seeds may not provide any nutrients.
  • Nuts, such as almonds, peanuts, pistachios, cashews, etc., due to their rich fats that are good for heart health, are high in fiber and contain substances that help inhibit the absorption of cholesterol in the body. But should eat properly because it may cause the body to get too many calories. As well as should choose beans that are not mixed or baked with salt.
  • Tofu and soy Low-saturated fat food sources for meat substitutes Eating soy foods and reducing meat intake is good for heart health. And also reduce the amount of cholesterol received from meat.
  • Avocado is rich in monounsaturated fatty acids. Getting the right amount of this type of fat will help lower cholesterol and may help reduce the risk of heart disease. Stroke And myocardial infarction. In addition, avocados also contain folate acids and are high in fiber.
How about Alcohol?

Alcohol. Drinking the right amount of alcohol or red wine can help increase cholesterol and reduce the risk of heart disease. But women should drink no more than 1 standard drink per day while men should drink no more than 2 standard drinks only. People with high triglyceride fat levels shouldn’t drink red wine. And if having any medical conditions, should always consult a doctor before drinking.

In addition to eating foods that are high in fat and have less saturated fat.  Avoiding foods that are all good fats is also important. Should be careful when choosing each type of food by carefully reading any food product labels every time. 
If the saturated fat is more than 5 grams per 100 grams or 2.5 grams per milliliter of food. Is considered to have high levels of this fat Should choose foods that are saturated fat not more than 1.5 grams per 100 grams or 0.75 grams per 100 milliliters.

Changing eating alone isn’t enough. Must adjust lifestyle habits as well.

Although eating a healthy diet can help reduce bad fats and increase good fats. But choosing to eat only good food may not be enough. Because it must be done in parallel with other behavioral changes as follows.

  • Exercise, exercise and body movement are one way to help increase good fats and reduce bad fats. In the initial phase, you may start walking or jogging 15 minutes a day, 3 times a week, then gradually increase to exercise 30 minutes at least 5 times a week.
  • Weight for weight excess are important in controlling cholesterol levels. Because when losing weight The bad fat will also decrease. While good fats will increase Which can be done by exercising and controlling food regularly.
  • Digestive system care Increase good microbes or probiotics in the digestive system by eating yogurt or curd regularly. To help the digestive system work more efficiently.
  • Quit smoking Quitting smoking does not only improve your health and reduce your risk of developing many diseases. But also results in an increase in good cholesterol levels.

In addition, if wanting to know how much their own cholesterol levels have changed Can go to check the level of good cholesterol and bad cholesterol with the doctor from time to time To meet the goal of fat reduction And also adding self-motivation if the results are good.

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