The Importance of Good Fats in Your Diet

When you hear the word fat, you can not think of anything that obesity, health problems, high cholesterol and so on anything. From this point of view, the solution of all problems related to weight seems easy; simply remove all fat from your diet and you will never be overweight again. But is it really that simple? Fat is important for the human body; without it, the skin and hair become fragile and brittle, develop colon problems and overall health can be seriously affected. The problem is not fat itself, is the type of fat in your diet.

How much fat you are allowed?

To start with the most important question, let's think about how much fat is needed to function properly, but without gaining extra pounds. According to official dietary guidelines, around 20% to 35% of total calories consumed in a day by an adult should come from fat. When you are trying to lose weight, you can reduce this percentage to 10%, but should never be eliminated entirely.

Bad fats and good fats

Getting lipids in the diet to maintain healthy depends on what type of fat you are eating. On one side, animal fat is the worst kind, because it is the type that accumulates in the body, blocking the arteries and causes heart disease. On the other hand, omega-3 fatty acids and monounsaturated fats are known to be good fats that create the good cholesterol, contributing to the overall health, and do not lead to accumulation of fat in the body and arteries.

Omega-3 fatty acids

You can take your good fats from fish. As a delicious and lean meat, fish to be eaten at least three times a week is recommended. It is known that these omega-3 fatty acids is rich in fish are also responsible for a large mental health, so it is important to your diet.

Sources of monounsaturated fats

Besides the good fats you can take from fish, there are also other sources of good fats. Monounsaturated fat is another type of fat that only increases the good cholesterol and helps maintain healthy and fit.

Major sources of monounsaturated fats are avocados, all kinds of nuts, like peanuts, almonds and cashews. Oil obtained from olives, sunflower, peanut, sesame seeds cooking or salad dressing is ideal because it represents a great source of vitamin E and healthy fats.

While the rule only adding good fats in your diet is maintained, you will be healthy and happy.