It's a mistake to miss out on heart-healthy fat-rich foods.
Many people mistakenly think that eating a lot of fat is bad for their health, not knowing that there are many types of fat, including healthy fats that are very good for health, especially for the heart. Healthy fats are found in many daily foods, but many people still miss them.
1. There are many types of fats in food.
Fat plays a special role in the diet because it provides energy for the body, supports cell function, is an essential element in the structure of cell membranes, connective tissues, nervous tissue and helps the body absorb certain nutrients.
However, not all fats in food are the same and there are some fats that are beneficial and some that are not so beneficial to health such as: saturated fats, unsaturated fats and trans fats.
Unsaturated fats:Includes monounsaturated fats and polyunsaturated fats, which are healthy fats that are good for the body.
Saturated fats:Most saturated fats are animal fats found in meats and dairy products.
Trans fats: Trans fats are a type of fatty acid that comes in both natural and artificial forms. Artificial trans fats are created through an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Trans fats are also found in small amounts in dairy foods and animal meats.
Among the types of fat, saturated fat and trans fat are the two types of fat that are not good for cardiovascular health. If eaten too much, it can increase the level of cholesterol in the blood, especially bad cholesterol. In particular, trans fat can be considered the worst type of fat. Trans fat is found in many foods, including cakes, baked goods, fast food, fried foods, processed foods...
If we regularly eat foods containing trans fats, it will increase the risk of cardiovascular disease because the chemical structure of trans fats has the ability to increase bad cholesterol and reduce good cholesterol.
2. Eat healthy fats in moderation
Fat is an essential part of a balanced diet because it provides energy for the body. However, not all fats are created equal when it comes to health benefits, especially heart health.
According to MSc. Dr. Le Thi Hai - former Director of the Nutrition Consultation and Examination Center, National Institute of Nutrition, fat in the diet plays an important role. If we eat a moderate amount and choose beneficial fats, it will be good for our health.
Healthy fats are the good fats, including monounsaturated and polyunsaturated fats, which help improve blood cholesterol levels. Omega-3 fatty acids are also a heart-healthy choice.
Saturated fats and trans fats increase bad cholesterol in the blood, promote coronary atherosclerosis and increase the risk of myocardial ischemia. Therefore, it is necessary to limit saturated fats as much as possible and avoid eating foods containing trans fats.
Unsaturated fats are considered healthy fats. Studies have shown that including unsaturated fats in your diet can improve cholesterol, reduce inflammation, and stabilize heart rhythm.
The American Heart Association (AHA) also recommends that people eat foods with unsaturated fats instead of saturated fats. Research has found that replacing saturated fats with unsaturated fats can reduce the risk of heart disease.
According to the AHA, both monounsaturated and polyunsaturated fats can reduce the risk of heart disease and death from all causes. These fats also help lower bad cholesterol and triglyceride levels (both of which contribute to heart disease).
3. Some foods rich in healthy fats are good for heart health
Foods rich in monounsaturated fats:Monounsaturated fats help lower bad cholesterol levels and help maintain cell health.
Monounsaturated fats are found in many foods such as: Nuts (almonds, cashews, pecans, peanuts, sesame seeds, etc.); avocados; Vegetable oils such as peanut oil, olive oil, etc.
Nutrient rich foodspolyunsaturated fats:There are two main types of polyunsaturated fats: omega-3 and omega-6 fatty acids, of which omega-3 fatty acids are a type of polyunsaturated fat that has been extensively studied for their effects on heart health.
Research shows that omega-3 fatty acids can lower triglyceride levels and slightly increase HDL (good cholesterol) levels.
The best source of omega-3 fatty acids is in fatty fish such as salmon, tuna, mackerel, herring, sardines, anchovies... Omega-3 fats in fish have also been shown to reduce the risk of irregular heartbeat, which can lead to sudden death.
Omega-3 is also found in plant-based foods such as: canola oil, soybean oil, broccoli, spinach, peas, walnuts, flaxseeds, chia seeds...
