Those who start dieting or losing weight usually start by reducing fat and fatty foods. They will not eat anything that is not right. But in fact, what we should reduce is flour and sugar. However, fatty foods that come from stir-fried cabbage should also be reduced.
But it doesn’t mean that all fatty foods are bad for the body. In fact, there are both good and bad types of fat. What are good fats? And why should we eat good fats? Let’s study it.
What is good fat?
Good fat is called HDL, while bad fat is called LDL. This bad fat is the cause of various diseases, as is commonly known, clogged arteries leading to heart disease. In addition to the body being bad, it is also fat that makes us obese.
As for good fat or HDL, it is called good fat because it is not a major cause of various diseases like bad fat. However, it is still the one that collects fatty deposits on the walls of blood vessels and excretes them from the body through the liver and bile.
So do you know why we need to eat some good fats in our bodies?
What foods contain good fat?
There are quite a few foods that contain good fats, but here are some that we recommend you eat:
1. Olive oil
Olive oil is one of the first foods we would like to recommend for Thai people to eat because Thai people are more comfortable using other types of oil for cooking. But in fact, olive oil helps increase the body’s good cholesterol levels and reduces the risk of heart disease very well. Extra Virgin, Virgin olive oil should be eaten fresh mixed with salad dressing without being heated. But if you want to use it to cook hot food instead of vegetable oil or palm oil, you should choose Extra Light Olive Oil or Olive Pomace Oil, which are heat-resistant instead.
2. Pumpkin seed oil
Another option for those who don’t like olive oil is pumpkin seed oil, which is high in omega-3 and omega-6 fatty acids. It helps with the digestive system, improves blood circulation, and is good for the health of pregnant and breastfeeding mothers.
3. Almonds
Although it looks like a delicious snack, it has many benefits. Almonds help increase good fat and reduce bad fat directly. They help reduce the risk of cardiovascular and heart diseases. They also contain vitamins and minerals that are beneficial to the body, such as vitamin E, folate, calcium, iron, magnesium,โปรโมชั่น ufabet etc. In the afternoon, instead of reaching for a sweet snack, try eating a handful of almonds.
4. Onion
Those who don’t like to eat onions may have to think again because onions are another important food that helps reduce the amount of bad fat and increase good fat in the body. They help eliminate cholesterol that is in the walls of blood vessels very well and also help prevent blood from clotting and blocking the blood vessels. Therefore, it helps reduce the risk of heart and blood vessel disease and paralysis.
5. Avocado
Thai people are becoming more familiar with avocados and the prices are becoming more affordable because Thailand is starting to grow its own avocados (if you buy them near the plantation, they will be cheaper than in department stores where the products are imported). Avocados are a fruit that is very high in good fat. In addition to helping reduce bad cholesterol in the body, avocados are also a fruit that is high in energy but low in sugar, making them suitable for those who want to limit their food intake in order to lose weight and diabetic patients can also eat them well.
6. Deep sea fish
You may have heard that deep-sea fish contain omega-3. In addition to helping nourish the brain and improve memory, it also helps reduce bad cholesterol and increases good fat in the body. Recommended deep-sea fish include salmon, mackerel, tuna, and sardines.
In addition, good fats can also be found in nuts such as macadamia, pistachio, and oils such as safflower oil, flaxseed oil, evening primrose oil, and canola oil. Try to rotate and eat them regularly to get good fats along with other nutritional values.