(found in processed foods, meat and dairy) as a result of the increase of bad cholesterol, while monounsaturated fats and polyunsaturated fats help reduce bad cholesterol, reduce blood pressure, regulate insulin and protect the heart.
In particular, the omega-3 fatty acids can help to improve the good cholesterol and reduction of triglycerides.
According to a study published at the end of August, as reported by Fitness Magazine, the men who are in the middle and old age and who suffer from type 2 diabetes, if you consume 500 mg of omega-3 fatty acids per day (equivalent to two servings of fatty fish per week) are at increased risk by 48% less to lose their sight because of diabetes.
Raw olive oil
Put the olive oil in your life. Prefer to consume it raw, in salads and in sauces. One tablespoon per day is enough to give you 10 grams of μονοκόÏεστων fatty.
Replace the butter with olive oil and a build your own salad dressings with olive oil, vinegar or lemon. Use olive oil in foods and sweets.
Pistachios
Really, who doesn’t like to eat a peanut? The delicious these nuts are a good choice as 90% of their fats are of the healthy monounsaturated and polyunsaturated fat, and are a very good source of dietary fiber and protein, reducing the feeling of hunger. Use peanuts, raw, without salt, to breaded meats and fish or take your yogurt and cereal.
Pumpkin seeds
The humble sunflower seeds don’t have to accompany us only to summer movies, or on romantic walks in the park. May be reminiscent of other times, but we should be aware that the seeds of the pumpkin are a rich source of good fats. It is also rich in fiber, protein, omega -6 fatty acids, magnesium and many other vitamins and minerals. Put the raw pumpkin seeds on your salads, in your yogurt or your cereal.
Fatty fish (salmon)
The american medical community recommends the consumption of fatty fish, such as salmon at least two times a week. Fatty fish is rich in omega – 3 fatty acids which have been shown to help in the proper functioning of the heart, in the reduction of triglycerides and blood pressure. If you don’t like the salmon the list of fatty fish is long. Select tuna, trout, mackerel, mackerel, or sardines. Cook them in steam or bake them on low heat, enjoy them with a little olive oil and lemon.
Flaxseed
Can flaxseed be tiny but it is a miracle worker, as well as alpha-linolenic acid (ALA) that it contains is one of the most powerful omega-3 fatty acids of vegetable origin, which help to reduce bad cholesterol. Two tablespoons of flax seed provide the human body the recommended daily amount of alpha-linolenic acid.
Sprinkle with flaxseed salads and cereals. Put him in a sandwich and toast. Replace with flaxseed eggs in cookies or cakes. Put flaxseed and even your burgers.
Avocado
Well, yeah, they all say that and we have written many times, the avocado is the best fruit. It is rich in good fats, fiber, antioxidants and contains 20 different vitamins and minerals. Consume fearlessly avocado in salads, sandwiches, sauces, as spreading for bread or a smoothie.
5+1 fatty foods we should be eating
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