As we explained in our note dedicated to the good fats , to be able to enjoy a diet as balanced as possible, but above all when it comes to enjoying good health, it is essential to base our diet on the consumption of healthy, fresh and natural foods.
Thus, for example, it is essential to consume 3 to 5 servings of fresh fruits and vegetables every day, and every week 2 to 3 servings of fish, 1 to 2 servings of meats, as well as legumes and whole grains.
Between the good fats healthiest and recommended from a nutritional point of view, highlight above all the monounsaturated fats , the polyunsaturated fats and the Omega-3 fatty acids .
What are monounsaturated fats?
They are fatty acids that line the arteries . From a nutritional point of view they are considered one of the healthiest fats, along with polyunsaturated fats.
As it happens with the Saturated fats , Monounsaturated fats are not linked to heart disease . In fact many specialists consider them as ideal fats to protect our body against these types of conditions.
Nutritional properties of monounsaturated fats
Taking into account that monounsaturated fats are found within the different fatty acids that certain foods provide, they are considered one of the healthiest fats.
Here we indicate which are the main ones properties of monounsaturated fats :
- They help prevent the risk of cardiovascular disease.
- They help to lower the levels of high cholesterol , specially in LDL cholesterol .
- Recommended in the nutritional treatment of patients with breast cancer.
Foods richer in monounsaturated fats
We can find monounsaturated fats, especially in:
- Oils like olive oil, peanut oil and canola oil.
- Nuts like almonds, peanuts and cashews.
- Fruits like the avocado.
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