Whenever we hear about fats, we immediately think of foods that are harmful to our health and should be avoided completely. However, this is not true.
Fats play important roles for the proper functioning of our organism, among them: protection of the organs against mechanical shocks, energy supply, maintenance of body temperature, production of hormones, maintenance of cell structure, protein transport, among others. In addition, they make most foods more tasty ?, highlights Pâmela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo.
According to the nutritionist, the key to getting the benefits of fat is the amount and type of fat that will be consumed.
Good fats?
The popular? Good? Fats? they are, in fact, unsaturated fats (divided into polyunsaturated and monounsaturated fats). According to nutritionist Pâmela, in addition to performing the functions mentioned above, they bring other health benefits:
- They help maintain correct cholesterol levels by lowering the bad cholesterol (LDL) and increasing the good cholesterol (HDL);
- Reduce blood triglycerides;
- Prevent cardiovascular disease;
- Improve blood circulation.
Pâmela Miguel also points out that the well-known omegas 3,6 and 9 are also part of this fat category and, among the benefits they offer, we can highlight:
- Improved nervous system health (improves memory, concentration and reduces the risk of neurodegenerative diseases);
- Immune system improvement;
- Anti-inflammatory function.
However, the nutritionist points out that for omega 3,6 and 9 to perform this anti-inflammatory function in the body, they need to be in balance in the body. "But usually the consumption of omega 6 is much higher, deregulating this balance and impairing anti-inflammatory action," he says.
Where to find the good fats ??
Pâmela Miguel points out that unsaturated fats are found in the following foods:
- Olive oil (extra virgin and consumed cold);
- Vegetable oils: Flaxseed oil, sunflower oil, corn oil, soybean oil, sesame oil, macadamia oil, Brazil nut oil, pumpkin seed oil, sunflower seed oil etc.
- Fruits such as avocado and acai;
- Olives;
- Oilseeds: Brazil nuts, walnuts, macadamia nuts, cashews, almonds;
- Sunflower seed, sesame seed, flax seed, chia seed;
- Deepwater fish: sardines, horsetail, anchovy etc .;
- Fish oils.
Bad Fats
By contrast, the fats are bad? They belong to a type of fat that causes changes in the body that do not have beneficial consequences. ? Despite this feature, in most cases, it is the excess consumption of this type of fat that causes health damage and not only its type ?, highlights Pâmela Miguel.
Among the? Bad? Fats? the saturated fats of animal origin stand out. ? Its main health hazard is raising cholesterol levels, mainly raising bad cholesterol (LDL) and reducing good cholesterol (HDL)? which acts as a trigger to trigger other diseases, especially cardiovascular ones. This type of fat also increases the inflammatory processes of the body ?, says.
Another type of fat considered harmful is trans fat. It is produced industrially by modifying unsaturated ("good") fats, which are transformed into bad fats that are not recognized by the body. They also raise bad cholesterol (LDL) and lower good cholesterol (HDL), serving as a trigger to trigger other diseases, especially cardiovascular ones. And still increase the inflammatory processes of the body ?, highlights the nutritionist.
Saturated fats, considered bad, are found in foods of animal origin: meat, milk, cheese, butter. And trans fat is found in most processed foods, such as stuffed cookies, cakes, candies, margarine, among others.
Total Cholesterol X LDL X HDL
And because fat consumption is closely linked to the cholesterol present in our body, it is essential to understand the relationship between the two subjects.
Pâmela Miguel explains that cholesterol is a compound that has functions in our body, but the elevation or imbalance of its fractions pose health problems.
To be carried by the blood cholesterol depends on vehicles, called lipoproteins. They take cholesterol to its place of action to perform its function. The main lipoproteins are LDL cholesterol and HDL cholesterol, explains the nutritionist.
LDL-cholesterol has become known as "bad cholesterol" because it is associated with cardiovascular disease. ? When there is an excess of LDL in the body, this? Why is cholesterol the main vehicle? ends up depositing the excess in the artery wall, which hinders blood circulation, can lead to clogging of the artery and cardiovascular complications ?, explains Pamela.
HDL-cholesterol, known as "good cholesterol", does the inverse function of LDL-cholesterol by removing cholesterol from the artery wall and into the liver where it will be metabolized. Thus, HDL-cholesterol acts as a protector of cardiovascular disease.
It is important to remember that, depending on the nutritional status of the individual, their diet and diseases, both LDL and HDL should be carefully analyzed. Because any change in cholesterol can be harmful at certain times ?, highlights Pâmela Miguel.
You now know the importance of fats for your body and you know that the big problem is consuming them too much. The tip is to bet more on foods that provide "good" fats, and avoid others that offer "bad" fats. For this, it is important to always have the guidance of a nutritionist, who will indicate what is the appropriate amount of consumption for your case.
The Fats You Should Eat to Help You Eat Less (April 2024)
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