Good fats - what foods contain them?

In order to enjoy good health, it is essential to provide your body with the nutrients it needs to function properly. It requires both micronutrients – like vitamins and minerals – and macronutrients – such as proteins, fats and carbohydrates.

In fact, for goodhealth, the World Health Organisation recommends a diet based on the following percentages:

• 10-15% should be proteins.
• 30-35% should be fats.
• And 50-55% should be carbohydrates.

However, it should be noted that some carbohydrates and fats are healthier than others; in the case of fats, they can be saturated (harmful) and unsaturated fats, which are essential for the body to function properly.

Unsaturated fats: good fats

Eating healthy fats is essential because they help to:

• Promote the absorption of vitamins such as A, D, E and K.
• Provide energy.
• Improve cardiovascular health by lowering bad cholesterol.
• Lose weight thanks to their satiating effect.

There are different types of good fats (unsaturated fats):

• Polyunsaturated fats like omega-3 and omega-6. These are fats that the body cannot produce on its own, so they have to be consumed through food, for example by eating oily fish.
• Monounsaturated fats, which raise good cholesterol levels and lower bad cholesterol. They can be consumed in your diet through olive oil or avocado.

Foods rich in good fats

Unsaturated fats can be consumed as part of a healthy and varied diet, by including:

• Oily fish, such as salmon, trout, tuna, anchovies and mackerel, which are rich in omega-3 and -6 polyunsaturated fats, helping to lower the risk of cardiovascular diseases and prevent osteoporosis.
• Sunflower seeds, wheat, sesame, soybeans and corn are foods that are rich in unsaturated fats. For example, sesame contains polyunsaturated and monounsaturated fatty acids, as well as providing fibre that helps to regulate intestinal transit; and wheat germ, which as well as being packed with unsaturated fats also provides several vitamins, such as E, B5 and B6.
• Nuts, especially walnuts, almonds and pistachios. They provide a high amount of omega-3, helping to protect the heart and lowerbad cholesterol levels. Additionally, consuming them provides vitamins, minerals, antioxidants and a lot of fibre.
• Avocado: this is rich in vegetable oils and oleic acid and contains a large amount of omega-3. This means that it helps to combat bad cholesterol (LDL).
• Leafy green vegetables, such as lettuce and spinach, which contain unsaturated fats, and provide large amounts of vitamins and minerals.
• Olive oil (and olives), which are rich in omega-3 and omega-6 fatty acids, minerals and iron and antioxidant polyphenols. This makes it especially useful for lowering bad cholesterol, preventing cardiovascular diseases such as high blood pressure, reducing inflammation, providing satiety and combating anaemia. There are also natural food supplements like Keriba Duo, which provides these health benefits because it is made from extracts obtained from the fresh whole fruits of the olive and pomegranate.
• Saffron, which not only provides essential fatty acids, but it also provides vitamin C, magnesium, carbohydrates and potassium.