High fat foods are known to be harmful to our health, but this is not always true. In fact, some of them are essential in our diet. Fat can be of several types: Some favor heart diseases and others, on the other hand, protect us from them, Therefore, it is important to separate them and encourage us to include them in our diet. Although they have a reputation for being heavy on digestion, the truth is that there’s never a bad time of day to eat them, and breakfast can be the perfect occasion.
When we think of a greasy snack, we probably think of a serving of churros or pora. However, these are actually high fat foods that we don’t like. The fats that we should consume more often are Those that come from nuts, seeds or fruits: Not only the fat contained in them can be considered healthy, but also the rest of their nutrients. They are usually rich in minerals, vitamins and even fiber and protein.
In particular, healthy fats are unsaturated because they have shown their power to lower LDL cholesterol, also known as cholesterol. place– and therefore reduce the chances of heart disease. Hypercholesterolemia is, in this sense, one of the risk factors for heart disease., In contrast, saturated fats—although they are also needed in small amounts—are responsible for an excess of this type of cholesterol in the blood. Next up, three greasy breakfasts that help you lose weight and take care of your health.
Avocados are no longer considered an exotic fruit in Spain and are now found in many pantries used for breakfast. When they are at their optimum point for consumption, the flesh of avocados is creamy. And so it’s easy to spread on toast. This food is one of the few fruits to be a source of fat and, as a result, one of the most caloric. Its water content is also striking, less than that of other fruits.
Despite being a very high-calorie food, avocados have been linked to weight loss: this is because the fruit is considered very satiating and therefore, Prevents over-consumption of calories from unhealthy foods, In addition, as explained in this article from EL ESPAÑOL, avocados have antioxidant and anti-inflammatory power, protect against diabetes and take care of the intestines. They are rich in monounsaturated fatty acids, which have heart-healthy powers.
[No, no debes eliminar las grasas de tu dieta si quieres adelgazar: estas son las razones]
Nuts are highly prized foods in Spain, yet we do not give them the role they deserve in the diet. We have reduced them to a simple kiss, when in reality, Its nutritional characteristics make it a very important component of the diet, They contain a great deal of protein, fiber and of course fat. The latter are especially relevant in the case of nuts; If this dry fruit is famous for being a friend of the heart, then the credit goes to him.
This beneficial effect on the circulatory system is supported by numerous scientific studies. For example, this was published from the Pennsylvania State University (USA) Journal of the American Heart Association. researchers observed that Participants who ate whole nuts instead of other foods high in saturated fat improved their blood pressure levels, Additionally, they have been linked to weight loss and bone and gut health.
extra virgin olive oil
Whether for cooking or with a meal, Spain’s liquid gold is one of the healthiest fats in the world. Its chemical characteristics allow it to be subjected to high temperatures without degrading its structure., For this reason we should not reserve it only for salads or raw foods, but using it for frying can be very beneficial. The protection that EVOO—as it’s now called—provides to the heart is already legendary and can be added to breakfast by sprinkling it on toast.
A good part of this protection is done by its fats, which are mostly monounsaturated. But they’re not the only ones involved: Olive oil is full Antioxidant components that help reduce oxidative damage produced by free radicals. This damage is related to the presence of cardiovascular diseases and some types of cancer. Its anti-inflammatory power also helps in reducing the swelling of blood vessels.