Poor perception often comes when a person hears the word fat. Fats are not always bad for the body. Because after all, the consumption of fat as an energy source are still required.
The
type of fat in foods such as trans fats, hydrogenated oils, saturated
fat and some tropical oils, can cause imbalances, chronic inflammation
and disease. This is the type of fat that should be avoided.
While
olive oil, nuts, grains and oilseeds, vegetable oils unprocessed and
non-hydrogenated oils are the best choice of fat you should consume each
day.
Here is a food source that can increase levels of good cholesterol (HDL) in your body:
1. Avocado
Avocado is a fruit that has a high content of fat. But you need not worry, because in addition to the savory flesh, avocado has good fat (HDL). The
content of lutein in avocados believed to help improve the quality of
eye health and their chlorophyll content is a source of antioxidants.
2. Virgin coconut oil
Coconut oil can be the best choice as a healthy dessert menu. Although
the use of coconut oil continues to be studied, but the benefits have
been recognized As with potent anti-bacterial, rich in vitamin C and E
and iron. Some research even indicates, coconut oil can aid weight management, because it reduces the stress on the endocrine system.
3. Fish
Some types of fish contain fat that is very good for health. Salmon, sardines, herring, mackerel and tuna is a species of fish that contain omega-3 fatty acids. Fats in fish are needed to help the growth, development of brain function, and reduce the risk of cardiovascular disease. Omega-3 fatty acids can also be found in marine plants such as krill, algae, plants and some peanut oil. Omega-3 fatty acids can help reduce bad cholesterol (LDL), increase the good cholesterol (HDL), reduce inflammation and reduce the risk of heart disease, cancer and type 2 diabetes.
EPA
(eicosapentaenoic acid) and DHA (docosahexaenoic acid) is a type of
omega-3 fatty acids which are found in fish oil to reduce the risk of
abnormal heart rhythms that lead to sudden death and heart disease,
according to a study at the University of Maryland Medical Center.
4. Nuts or legumes
Nuts are a source of nutrients that protect your health. People
who eat nuts regularly at lower risk of dying from heart attack and
stroke than those who ate the least, according to a study at the Harvard
School of Public Health. Agency
for Food and Drug Administration, USA (FDA) even claimed, "eating food
that includes one ounce of nuts per day can reduce the risk of heart
disease."
Most nuts contain high levels of bad cholesterol (LDL) is low and can increase good cholesterol. Walnuts, for example, contains omega-3 fatty acids that protect you from the deadly abnormal heart rhythm and blood clotting. Some examples of types of nuts that contain omega 3 are peanuts, lentils, almonds and walnuts.
