4 Fats to eat and 6 to cut from your diet for a strong heart
We all know that if you eat a lot of saturated fat, which tends to clog the arteries, you will have a greatly increased risk of heart disease…this is well documented. But simply cutting off those saturated fats from your diet is not enough for a healthier heart. You should also increase the good fats necessary for a strong heart and circulatory system, and reduce the risk of death. Replacing “bad” saturated fats with “good” unsaturated fats in your diet seems to be the most important step for a healthier heart.
The 4 Basic Nutrition Tips for a Healthy Heart:
1. Limit your daily intake of saturated fats (fatty meats, whole-fat dairy products).
2. Replace saturated fats with more unsaturated fats (nuts, seeds, avocados, fatty fish, olive oil, and other vegetable oils).
3. Avoid replacing saturated fat with carbohydrates only, especially processed carbohydrate foods.
4. Avoid trans fatty acids (processed foods made with partially hydrogenated oils).
Which fats to increase in your diet:
1. Nuts (nuts) and seeds (flaxseed, sunflower).
2. Most liquid vegetable oils (peanut oil, olive oil, rapeseed oil, canola oil, sesame oil).
3. Fatty fish (salmon, mackerel, herring, sardines, tuna, trout).
4. Avocado.
Which fat you should minimise in your diet:
1. Oily beef and pork (including processed meats such as sausages).
2. Chicken fat.
3. Whole dairy products (cheese, milk, yogurt, butter).
4. Processed foods prepared with partially hydrogenated oils (some baked foods and fried foods).
5. Trans-fatty margarine.
Remember that our body needs the necessary fatty acids to function normally. These are fats that cannot be produced on their own and must be absorbed through the diet. Unsaturated fats are good sources of these important nutrients.
There are so many foods that we can choose from or substitute some that are not good for our health. Find what suits best to your taste and make the change for a better healthy future.
