If the doctor has explained to you that you have relatively high cholesterol and triglyceride values, after blood tests, it is important to change your diet and include in it those good fats (beneficial oils) that protect your heart and vessels from blood.
You probably already know that in order to have a healthy heart, you need to avoid saturated fat and trans fat. So, here are the fats (oils) that are more suitable for keeping your heart healthy:
monounsaturated fats: these are oils of vegetable origin that reduce the risk of cardiovascular disease more than any other oils;
polyunsaturated fats: these are vegetable oils with Omega 3 fatty acids, which help reduce cardiovascular disease.
One of the “secrets” that helps you have a healthy heart is to adopt a balanced diet, according to doc.ro. It is important, therefore, to monitor and take into account how much cholesterol (because yes, there are some foods that contain dietary cholesterol), how much salt, how much protein and how much saturated fat are in the foods you eat every day.
In case you don’t know which types of oils to choose – especially since there are so many varieties on the market – we will detail below some sources of good fats that you can include in your diet. It is important to keep in mind one rule: moderation.
Experts across the ocean say that polyunsaturated fats can lower LDL cholesterol (also called “bad” cholesterol). One type of polyunsaturated fat is Omega 3 fatty acids, which can help prevent blood clotting, reducing the risk of stroke. At the same time, Omega 3 are fats that help lower triglycerides, a type of fat (lipid) in the blood associated with cardiovascular disease.
The best sources of Omega 3 are certain types of fatty fish (from which fish oil supplements are also obtained): those fish that live in the ocean and in cold waters (mackerel, sardines, herring, rainbow trout and salmon); besides fatty fish, other sources of Omega 3 are: rapeseed (canola) oil, linseed oil, Romanian walnuts, pecans, pine seeds.
Being very low in saturated fat, rapeseed (canola) oil has been shown to lower blood cholesterol levels. The data obtained by the scientists revealed substantial decreases in total cholesterol and LDL (low-density lipoprotein) cholesterol, as well as other positive actions – such as improved insulin sensitivity.
Oils that contain monounsaturated fats are usually liquid at room temperature, but begin to solidify when cooled. An example of types of oils that contain monounsaturated fats is olive oil. It has long been associated with a Mediterranean diet and heart health, and the reason is simple: olive oil has been shown to improve HDL cholesterol (also called “good” cholesterol) and, at the same time, increase absorption of fat-soluble antioxidants (those that dissolve in fat).
This oil is low in saturated fat and consists mostly of monounsaturated fat. Experts say monounsaturated fats lower blood cholesterol and help reduce the risk of coronary heart disease and stroke. In addition, avocado oil has a very high burning point, so it is a good option when cooking at high temperatures: for frying, for preparing food on the grill.
This oil, as you may already know, is rich in Omega 3, which are healthy fats that contribute to our heart health. One tablespoon of flaxseed oil contains an impressive 7,196 mg of Omega 3s, which are essential for our health as they have been associated with benefits such as: reducing inflammation in the body, improving heart health and protecting the brain from aging.
Flaxseed oil can improve the elasticity of arteries, and certain factors (such as aging and increasing blood pressure) are generally associated with decreased elasticity of important blood vessels. Fortunately, flaxseed oil, as shown by a study2, increases the concentration of Omega 3 fatty acids in the blood in humans.
Researchers studied the effects of daily supplementation with 3 grams of ALA (an important type of Omega 3 fatty acid called alpha linolenic acid) on blood (plasma) Omega 3 fatty acid concentrations in a chronically ill population. The 56 participants received 3 g of ALA per day from linseed oil capsules or placebo capsules.
After 12 weeks of the study, the level of EPA in the blood (ALA is converted/transformed into Omega 3 fatty acids with a long chain of carbon atoms, such as EPA, eicosapentaenoic acid, and possibly also DHA – docosahexaenoic acid) increased by up to 60 %, while no change was observed in the group of people who used placebo capsules.
In addition to these oils, there are other sources of healthy fats, so it is good to ask your doctor if you are allowed to consume: walnut oil, sesame oil, almond oil, etc., exquis.ro cites.
2023-09-03 22:46:16
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