About the fat it could be said that not all fats are harmful and indeed some types of fats are essential to keep us healthy. We generally associate the cholesterol fat and therefore to something negative. In reality, a distinction must also be made for cholesterol: high-density lipoprotein (HDL) is the so-called good cholesterol, the low density lipoprotein (LDL) instead is the so-called bad cholesterol, which we must keep under control. In the diet there are some types of fats to be preferred and others that will be avoided or limited. Let’s consider what they are.
When we talk about fats, we are specifically referring to essential fatty acids, or omega-6 (linoleic acid) and omega-3 (linolenic acid). According to the nutritional guidelines regarding an estimate indicated for a healthy adult, fats should represent from 20-25% of the total calories of the diet (for sedentary subjects) up to a maximum of 35% for those who practice intense physical activity. In particular, i saturated fats which increase the level of cholesterol in the blood. Fatty meats, dairy products, therefore cheeses, butter, cream, whole milk, fatty meats and some vegetable oils are rich in it. Unsaturated fats do not cause a rise in blood cholesterol levels. This type of fat is found mainly in vegetable oils (for example in olive oil), in fish, olives, walnuts and hazelnuts. On the other hand, trans fatty acids are to be avoided completely because they increase cholesterol, in particular the “bad” cholesterol compared to the “good” one. They can derive from some industrial treatments of vegetable fats, and we find them above all in baked and packaged products, for example in snacks, sweets, frozen fries, brioches, margarines, butter. Fats: the foods to be preferred
L’extra virgin olive oil it is the ideal condiment to flavor salads, sauces, first courses, but also fish or meat-based main courses. It is still rich in calories, so it must be dosed carefully. Olive oil also contains vitamin E and anticancer compounds. In short, this ambassador of the Mediterranean diet can never be missing on our tables. The fish especially the blue one contains omega-3 polyunsaturated fatty acids. Numerous studies in recent years have highlighted the beneficial effects of these lipids in preventing self-degenerative diseases such as depression, senile dementia, Alzheimer’s. THE oil seeds contain omega-3 fatty acids. It includes walnuts, hazelnuts, pumpkin seeds, sunflower seeds, flax seeds, pistachios. They are a great snack to break hunger both mid-morning and early afternoon. They are ideal for a healthy snack to prepare for children. About the meats the white ones that have low fat are preferred, therefore chicken, rabbit, turkey. The consumption of cheeses that have a good amount of fat should also be limited.
About the eggs you can eat up to 4 per week.
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