How to choose to eat “good fats” and reduce “bad fats” in the diet

fat is essential to the body Helps absorb fat-soluble vitamins Helps cells in the body grow and make food taste better

Fat makes food delicious. But we shouldn’t eat too much.bad fat (LDL – Low Density Lipoprotein) or bad cholesterol. If there is too much, it will accumulate on the walls of blood vessels. cause blood clots

Nutritionists recommend that you eatgood fat and reducebad fat to reduce the risk of fat clots in the arteries Reduce the adhesion of fat to the blood vessels

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Website pobpad.com recommends eating.good fat bad fat loss can be practiced in daily life By choosing the type of food we eat each day.

byGood cholesterol (HDL – High Density Lipoprotein) It should have a level of 40-60 milligrams per deciliter, should not be lower than 40, but if 60 milligrams is considered to have a lot of good fat in the body, it will be more beneficial.

If the shift isn’t correct, we can roughly calculate that 1 teaspoon of oil equals 5 grams of fat, providing 45 calories of energy, enough to help you figure out the amount of fat or oil we eat each day.

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bad fat What should be avoided : Saturated fats, trans fats, fried foods, fast food, snacks, cakes, margarines, butter and dairy products. (high in trans fats), offal, lean meats, animal oils, palm oil, processed foods

Optimal LDL or bad cholesterol levels Depending on age and individual risk factors, generally should not exceed 100-130 milligrams per deciliter (mg/dl).

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What are good fats? or Fat Mufa (MUFA – Monounsaturated Fatty Acid) Monounsaturated fat which is in the food that we can choose help reduce cholesterol Reduce the risk of fat clots in the arteries by reducing the adhesion of fat to the blood vessels thereby reducing the risk of cardiovascular disease lower blood pressure Reduce the risk of cerebrovascular disease

Foods that contain trans fats need to be careful.

Foods with good fats: Olive oil, sunflower seed oil peanut oil that should not be cooked over high heat, rice bran oil, canola oil, omega-3 fatty fish, flaxseeds, chia seeds, nuts, avocados, tofu and soybeans, high-fiber fruits and vegetables, andred wine Recommended 1 cup a day for women, 2 cups for men.

1 bottle of red wine: 750 ml., should be divided into 5 drinks a day (5 glasses) to sip a glass a day.

Red wine is an exception. If you can’t drink alcohol, you don’t need to drink red wine.

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cardiovascular disease (CVD – Cardiovascular disease) It is the highest cause of death worldwide, WHO reports that 17.9 million people died from the disease in 2015, 25.8 percent more than in 1990.

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especially Stroke (Stroke) in the United States is found in 80% of men, 75% of women, mainly in the elderly. But the numbers were found in younger people. According to the survey, the figure is 11% in people aged 20-40 years.

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the doctor said Poor eating has a 53% effect on cardiovascular disease. whilegood eating and lifestyle Reduces the risk of developing this disease by 90%. Means to prevent disease before the disease. The cause of the disease, such as a heart disease already. Irregular heartbeat, poor sleep, poor diet, obesity, diabetes, high blood pressure, high cholesterol, smoking, excessive alcohol consumption. lack of exercise

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In 2021, it was found thatPlant-Based Food (Plant-based) quality as an alternative food to reduce the consumption of bad fats. vegan food, mediterranean food and healthy food can help

choose food that has good fat to drive away bad fat Go out to help reduce cholesterol without relying on drugs…