The third component: the whole truth about fats
We are accustomed to thinking that diets always require strict restriction of fats in the diet. There is an opinion that fatty foods contribute to excess weight gain, increase blood cholesterol levels, negatively affect blood vessels and worsen skin condition.
For this reason, many people choose low-fat foods, steam food, and avoid fried foods. But is fat really as harmful as is commonly believed? If your hair and nails have become brittle, and your skin becomes very dry after a shower and requires intensive moisturizing, you might want to think about it.
The reason is obvious: you’ve probably switched to a low-fat diet. However, this is a wrong decision! Fats play a key role in the formation of a healthy and attractive body Nutritionists they recommend not to give up fatty foods for the sake of illusory beauty.
Of course, this does not mean that you should eat fried potatoes for dinner and eat two popsicles for dessert. The main thing is to adhere to moderation, self-control and a healthy approach to nutrition.
Fats are divided into several types: saturated, unsaturated and trans fats. It is important to understand that trans fats produced during industrial processing of foods are truly harmful and should be avoided. Unsaturated fats, found in vegetable oils, nuts, fish and avocados, are healthy and essential for heart and brain health.
In addition, fats are essential sources of fat-soluble vitamins a, D, E and K, which play an important role in maintaining immunity and healthy metabolism. They are also involved in the synthesis of hormones and provide protection to internal organs.
To maintain balance it is recommended to include in the diet foods such as olive and flaxseed oil, fatty fish (salmon, mackerel), nuts and seeds. You should be careful about consuming saturated fats, which are found in fatty meats and butter, and avoid trans fats, which are often hidden in fast food and industrial baked goods, as much as possible.
Thus, the correct inclusion of fats in the diet will help not only maintain healthy skin, hair and nails, but also improve overall well-being, increase energy levels and support the normal functioning of all body systems.
Types of fats and their effects on health
Saturated fats are most often found in meat products, butter and full-fat dairy products. Such nutrition increases the level of “bad” cholesterol (LDL), increasing the risk of cardiovascular disease. Limit their consumption to 10% of daily calories.
Unsaturated fats are represented by mono- and polyunsaturated acids. They reduce total and LDL cholesterol, support vascular health and brain activity. Include olive oil, avocados, nuts and fatty fish in your diet. Fish oil is rich in omega-3 acids, which reduce inflammation and improve heart function.
Trans fats are created artificially through the hydrogenation of vegetable oils. They increase LDL levels and reduce “good” LDL. cholesterol (HDL). Such fats provoke inflammatory processes and increase the risk of diabetes and atherosclerosis. Avoid products labeled “partially hydrogenated oils,” as well as fast food and industrial baked goods.
For health, choose unsaturated fats and minimize your intake of saturated and trans fats. This will help maintain normal cholesterol levels and keep blood vessels in good condition.
