{"id":2251,"date":"2018-01-08T11:38:20","date_gmt":"2018-01-08T11:38:20","guid":{"rendered":"https:\/\/www.bulk.com\/it\/the-core-it\/?p=2251"},"modified":"2023-02-03T13:03:40","modified_gmt":"2023-02-03T12:03:40","slug":"grassi-buoni-perche-dovremmo-assumerne","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/it\/the-core-it\/grassi-buoni-perche-dovremmo-assumerne\/","title":{"rendered":"Grassi buoni: perch\u00e9 dovremmo assumerne"},"content":{"rendered":"

Good fats: why we should take them<\/span><\/span><\/h1>\n

We have all heard that a healthy diet should include “good fats”, but do we know why exactly our body needs it?<\/span><\/span><\/p>\n

Fats have been demonized so much that a very popular new range of foods has been developed, the zero-fat one.<\/span><\/span><\/p>\n

Nowadays, people on a diet who are knowledgeable know that fat is an important macronutrient and that any balanced diet needs good and healthy fats. <\/span>But which fats are good? <\/span>What should be avoided? <\/span>Why do we need fat in our diet?<\/span><\/span><\/p>\n

GOOD FATS AGAINST BAD FATS<\/span><\/span><\/h2>\n

Dietary fats are divided into two categories: unsaturated and saturated. <\/span>Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. <\/span>These are good fats, which can help lower cholesterol levels and heart disease risk (if consumed in moderation).<\/span><\/span><\/p>\n

Polyunsaturated fats, including the important <\/span><\/span>omega-3 fatty acids<\/span><\/span><\/a> , are believed to have many heart health benefits and can help lower blood cholesterol and triglyceride levels. <\/span>Omega-3s are found in fish, fish <\/span><\/span>oil supplements<\/span><\/span><\/a> , <\/span><\/span>flax seeds<\/span><\/span><\/a> and walnuts. <\/span>Fish oil contains for example long chain omega-3s which are believed to have the greatest health benefits.<\/span><\/span><\/p>\n

Monounsaturated fats are instead a good source of vitamin E (antioxidant). <\/span>They can be obtained from olives and olive oil, avocado, whole walnuts and raw seeds.<\/span><\/span><\/p>\n

Experts agree that there is a type of fat that should be avoided completely if possible, or at least certainly minimized: trans fatty acids and saturated fats. <\/span>This artificial fat is thought to increase cholesterol levels and increase the risk of heart disease. <\/span>Trans fats are processed, hydrogenated fats (often called “partially hydrogenated oils” on food labels) and – surprise surprise – they are usually found in fast food, snacks, pastries and fried foods.<\/span><\/span><\/p>\n

HOW MUCH FAT SHOULD I CONSUME?<\/span><\/span><\/h2>\n

To some extent, fat intake is up to you, calorie balance is what matters. <\/span>Some people prefer to eat more fat and less carbohydrates, while others prefer to consume more carbohydrates (so you need to minimize fat). <\/span>But we all need to consume some healthy fats in our diet, especially omega-3s. <\/span>If you don’t eat oily fish 2-3 times a week, it’s a good idea to take a <\/span>high-quality <\/span><\/span>omega-3 <\/span><\/span><\/a>supplement<\/span><\/span><\/a> , a <\/span>fish oil supplement,<\/span><\/a> or use a <\/span><\/span>mixture of omega oil<\/span><\/span><\/a> .<\/span><\/span><\/p>\n

Remember that fats are more calorie than carbohydrates and proteins. <\/span>One gram of fat has 9 calories (compared to 4 calories per gram of carbohydrates and proteins).<\/span><\/span><\/p>\n

THE BENEFITS OF GOOD FATS<\/span><\/span><\/h2>\n

Good fats are an important part of any healthy diet. <\/span>Good fats provide essential fatty acids, help provide fat-soluble vitamins (A, D, E and K), support brain function, help keep our hormones healthy and are a valuable source of energy.<\/span><\/span><\/p>\n

The most important advantage of healthy food fats is heart health. <\/span>Omega 3 fatty acids (such as those contained in fish oil supplements) can reduce triglycerides and inflammation, increase “good cholesterol” and reduce hypertension.<\/span><\/span><\/p>\n

Good fats can also reduce cell inflammation. <\/span>Good omega-3 fats also appear to help minimize the risk of lifestyle-related diseases, including high levels of insulin, hypertension and obesity, which can lead to type 2 diabetes or heart disease.<\/span><\/span><\/p>\n

The three types of omega-3 fatty acids (ALA, EPA, DHA) also appear to have a positive impact on mental health, mood and depression. <\/span>Some studies also suggest that good omega-3 fats may be helpful in managing some autoimmune diseases, as an alternative to anti-inflammatory drugs.<\/span><\/span><\/p>\n

FIND YOUR FAVORITE GOOD FATS<\/span><\/span><\/h2>\n

Omega 3 supplements, omega oils and fish oil capsules are a fantastic source of good quality fats (when taken in precise doses). <\/span>But you can enjoy the health benefits of fats in your diet outside of oils and capsules. <\/span>How about the benefits of coconut products, including <\/span><\/span>organic coconut oil<\/span><\/span><\/a> ? <\/span>Or everyone’s favorite: <\/span><\/span>nut butter<\/span><\/span><\/a> ! <\/span>There are lots of different nut butters, creams and seeds.<\/span><\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Good fats: why we should take them We have all heard that a healthy diet should include “good fats”, but do we know why exactly our body needs it? Fats…<\/p>\n","protected":false},"author":44,"featured_media":2254,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2],"tags":[],"class_list":["post-2251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-nutrizione"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/posts\/2251","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/users\/44"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/comments?post=2251"}],"version-history":[{"count":9,"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/posts\/2251\/revisions"}],"predecessor-version":[{"id":18373,"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/posts\/2251\/revisions\/18373"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/media\/2254"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/media?parent=2251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/categories?post=2251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/it\/the-core-it\/wp-json\/wp\/v2\/tags?post=2251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}