Healthy fats include monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), especially omega-3 and omega-6s.
According to the guidelines of the American Heart Association (AHA) and the Food and Agriculture Organization of the United Nations (FAO), replacing saturated and trans fats with healthy fats helps:
Reduces total and LDL cholesterol (bad cholesterol).
Increase HDL (good cholesterol).
Reduces triglycerides, a type of blood fat associated with obesity and fatty liver.
Foods rich in healthy fats that help lower blood fat include:
Fatty fish
Fatty fish such as salmon, mackerel, sardines, herring... are rich in EPA and DHA, two forms of omega-3 that have a strong effect in reducing blood triglycerides, reducing inflammation and improving blood vessel function.
People who consume 2-3 fatty fish meals per week have a 28% chance of increasing triglycerides and a 21%, reducing their risk of stroke. The AHA also recommends eating at least 2 servings of fatty fish per week to protect the heart.
Whole olive oil
Olive oil is the foundation of the famous Mediterranean diet. Rich in oleic acid (MUFA) and polyphenols, strong antioxidants, olive oil helps reduce LDL and increase HDL effectively.
The group of people who eat a diet of extra virgin olive oil has a 30% reduction in the risk of cardiovascular disease compared to the control group.
Walnuts, almonds, flaxseeds
Walnuts and flaxseeds provide alpha-linolenic acid (ALA), a plant-based omega-3 that reduces inflammation and regulates blood lipids. Almonds are rich in MUFA and plant sterols, which help inhibit cholesterol absorption in the small intestine.
Eating 30-50g of mixed nuts/day helps reduce LDL by up to 10%, increase HDL and reduce the risk of atherosclerosis in people with prediabetes.
Avocado
Avocado is rich in MUFA, potassium and vitamin E. People who eat 1 avocado/day for 5 weeks have a significant reduction in total cholesterol and improved insulin sensitivity.
Avocado is also a low glycemic index food, suitable for people who need to control sugar and blood fat at the same time.
How to use healthy fats for optimal results:
Instead of completely eliminating fat, reduce saturated fat (an animal fat, avocado, organs, etc.) and replace it with healthy vegetable oils such as olive oil, canola oil, sunflower oil.
Prioritize light cooking, do not fry at high temperatures to avoid bienbing.
Limit processed foods containing trans fat such as cookies, snacks, and margarine.
Combine good fats with fiber ( Vegetables, whole grains) to increase the effectiveness of blood fat control.
