Facts about eating fat: How to consume to get benefits and be healthy.

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Many people have a negative attitude towards fat , thinking it is bad for your health. Some people try not to eat fat at all or try low-fat products. It is important to realize that there are many different types of fat with different properties. There are both good and bad fats. Think about it. If all fat is harmful, then why is the brain made up mostly of fat? Why are cell membranes made up mostly of fat? And why are the walls of organelles, which are small structures that perform specific functions within cells, made up mostly of fat? And because some fats are essential nutrients that we cannot do without, we should eat them for their health benefits. 

What is good fat?

Good fat (High-Density Lipoprotein: HDL) is cholesterol that is beneficial to the body. It functions to eliminate bad cholesterol (Low-Density Lipoprotein: LDL) that accumulates in the blood vessels and sends it to the liver to be eliminat from the body. Consuming good fat in the right amount can reduce the risk of heart disease, coronary artery disease, and heart disease.

Benefits of Fat: is an essential nutrient for the body because it is a source of energy, helps dissolve and absorb many vitamins, keeps the body warm, and helps produce growth hormones for the body, brain function, and metabolism to function normally. If you choose to eat the right amount of beneficial fat, it will have a greater effect on the body.

Sources of good fats

  • Chicken egg: are consider a valuable food that has many benefits for the body. They are rich in important nutrients such as good fats, protein, vitamins, and minerals. Some people may misunderstand that they should not eat eggs because they contain a lot of cholesterol. But in fact, eggs can be eat. However, ยูฟ่าเบท it is recommend to eat them by boiling, steaming, stewing rather than frying or stir-frying to get nutritional value from eggs without being affect by too much cooking oil. For the general public, it is recommend to eat 1 chicken egg per day or about 3-4 eggs per week.
  • Avocado: is one of the fruits that health-conscious people must know very well. It is popularly use in many healthy dishes because avocado is very rich in good fat and is also low in sugar.
  • Cheese: is a healthy food if eaten properly because it is rich in calcium, good fats, protein and various vitamins. It helps build muscles, bones and teeth, helps reduce blood cholesterol levels, reduces the risk of heart disease and many other benefits.
  • Deep-sea fish: salmon, mackerel, and swai are consider healthy and tasty. They are rich in good fats and omega-3, which help reduce the level of fat accumulated in the blood vessels and also help nourish the brain. They are consider foods that increase good fats that should be eat.
  • Olive seed oil: contains a lot of good fat (HDL), which is beneficial in reducing the risk of heart disease. However, regular olive seed oil is not recommend for stir-frying, deep-frying, or any process that requires heat, because heat causes nutrients to be lost and also turns good fat into bad fat instead. It is usually eating mixe with salad dressings that do not require heat.
  • Chia seeds: are rich in healthy fats and omega-3s. As well as fiber and minerals that are beneficial to the body. They can be use as a topping for various meals to enhance the nutritional value of your meals.
  • Almonds: are a nut with a lot of good fats and are also high in fiber. Which helps reduce bad cholesterol in the body. They can be eat as a snack instead of regular sweets. However, for maximum benefit, it is recommend to eat almonds that have not been coat with seasoning powder or salt.