The Importance of Fats in Our Diet

Fats are a crucial component of our diet and play vital roles in health and well-being. Although they provide more than twice as many calories per gram compared to proteins and carbohydrates, their balanced presence in the diet is key to staying healthy.

Good Fats: Friends of the Heart

Monounsaturated fats, found in foods such as avocado, nuts and olive oils, help reduce LDL ("bad") cholesterol in the blood, decreasing the risk of heart disease and type 2 diabetes. In turn, polyunsaturated fats, which include the famous omega-3 and omega-6, are essential for brain and cardiovascular system functions. You can get them from seeds such as chia and flax, as well as certain vegetable oils.

The Role of Omega-3 and Omega-6

While omega-3s are known for their anti-inflammatory properties, omega-6s can promote inflammation if consumed in excess. Maintaining a balance between the two is essential to prevent diseases associated with chronic inflammation. The ideal ratio is between 4:1 and 1:1 of omega-6 to omega-3.

Bad Fats: What to Avoid

Saturated fats, found in meats and dairy products, along with trans fats, often found in processed foods, are linked to an increased risk of chronic diseases. These types of fat not only raise LDL cholesterol but can also trigger inflammatory processes that are harmful to our health.

Practical Tips for Healthy Consumption

To improve our health, it is essential to opt for vegetable oils such as flaxseed, avocado or extra virgin olive oil. These can be used sparingly as condiments rather than main ingredients. Also, consider incorporating foods rich in healthy fats such as flax and chia seeds, but remember to grind them first to maximize their benefits.

Remember that every little choice counts. By integrating more healthy fats and reducing harmful ones, we not only contribute to heart and brain health, but also to the overall well-being of the body. Your health is your wealth!