Where are the most healthy fats found? What other foods contain unsaturated fats?

Let's figure out which fats are good for the body. Fats are one of the key components healthy diet. Many people still mistakenly believe that fat is evil because it contains the most calories, and they reduce it in their diet. However, fats are different: harmful or beneficial. And some of them are vital for us.

For example, without fatty acids omega-3 and omega-6 our existence is impossible, and fat-soluble vitamins will not be absorbed at all if you do not eat fatty foods.

Is it possible to eat fats when losing weight?

In the past, the rationale for reducing fat intake for weight loss was that fats contain about twice as many calories per gram as carbohydrates or proteins. In fact, foods such as avocados, vegetable oils, nuts and seeds, and fatty wild fish help the body metabolize stored fat. They improve appetite, make you feel full and satisfied after eating, and improve your mood.

Eating healthy fats when losing weight is not just healthy, but also necessary. strengthen the immune and cardiovascular systems, improve metabolism and brain function, restore hormonal balance and reduce harmful inflammation in all body systems.

List of foods containing the healthiest fats

Gradually, studying a controversial topic and thinking about what foods contain healthy fats, I formed a summary of recommendations for their correct choice:

1. Choose omega-3 fatty acids. Essential omega-3 fatty acids fight. The body is not able to produce them on its own, so you need to get them from the diet. Good sources are wild salmon, walnuts, chia seeds. It is very important to properly store sources of omega-3 so that they do not oxidize and lose their beneficial features. Read more about this.

Give preference to only cold-pressed olive oil. Oil refining or processing processes such as, for example, oil extraction with solvents, bleaching, deodorization (when the oil is deodorized by distilling it with water vapor at temperatures above 230 degrees), hydrogenation (which produces hydrogen-saturated trans fats widely used in cooking) make oil not only useless for health, but also often dangerous. Don't be afraid that olive oil is a fat. The fact is that olive oil is mainly a monounsaturated fat, which is essential for our health. It contains not harmful, but healthy fats.

2. Look for rich flavor."Anything should have flavor, distinct color and smell," says Lisa Howard, author of The Big Book of Healthy Oils ( The Big Book of Healthy Cooking Oils). Heavily processed and “refined” oil has no taste, almost no odor, and is clear in color.

3. Pay attention to the quality of animal fats. Butter from the milk of cows fed natural food. Melted butter, from which solid milk particles with lactose and casein have been removed. All this - good sources animal fat.

4. Seek variety. Olive oil, for example, will provide a healthy dose of oleocanthal - with proven anti-inflammatory properties. But there are other options for vegetable oils that can be used instead of olive oil: sunflower, sesame, flaxseed. Adding chopped to your salad will help your body better absorb the carotenoids from other foods in the salad and provide an extra dose of fiber and protein.

If you follow the advice to eat healthy fats for weight loss, you will probably prepare salads. Remember the extravirginonly recommendation. Only in olive oil cold pressed, the beneficial properties are preserved. A number of studies prove the ability of olive oil to resist certain types of cancer, prevent the development of diabetes, lower blood pressure, strengthen immune system, improve skin condition and slow down the aging process. But above all, we value olive oil for the fact that it significantly reduces the risk of strokes and heart attacks, protecting our cardiovascular system from atherosclerosis and “bad” cholesterol. It's all about great content oleic acid, polyphenols and natural antioxidant vitamin E. Or cook with coconut.

5. Monitor the quality of your fat source. If the oil is not stored correctly, it will release chemical substances, which cause oxidative stress in human cells and can provoke degenerative diseases. It's also important to choose organic fats: toxins are often concentrated in fats and oils.

6. Avoid high temperatures while cooking. If you heat oil to the point where it starts to smoke, it creates free radicals and other toxic compounds.

Thus, considering all useful tips and by choosing what is to your taste, that is, by combining theory and practice, you can decide for yourself which fats are the most beneficial for the body.

When it comes to proper nutrition, everyone begins to repeat in one voice about the use of proteins, fats and carbohydrates in certain amounts, but not everyone can immediately determine what foods contain those proteins, fats and carbohydrates, And how much should they be used? To systematize all your knowledge that you already own to some extent, I will highlight a few key aspects and call foods containing proteins, fats and carbohydrates V large quantities per 100 grams. In terms of composition, each product from a certain category (be it proteins, fats or carbohydrates) will be the richest in useful substance, in the category of which this product located. I will also highlight good products containing proteins, fats and carbohydrates and bad when we talk about proper and balanced nutrition. So, let's begin.

Carbohydrates

Carbohydrates should make up 40-50% of the total caloric content of your diet if you are not losing weight, but keeping your weight normal, and 30-40% if you are in the process of losing weight. Carbohydrates are the main source of energy for your body. The more active your life, the more carbohydrate products should be present in your diet. But there is one BUT...

While carbohydrates do a good job of providing you with the energy you need to work, exercise, and even relax, they are also quite insidious. , must be used correctly, namely: in certain time days, in certain quantities and certain products. Too many restrictions, you say. But it won’t work out differently with carbohydrates, since the neglect of these rules will entail:

1) their excess, and this will subsequently lead to excessive storage of fat and the appearance extra pounds on the scales;

2) their deficiency, which manifests itself in feeling unwell, loss of strength, lethargy and depression, drowsiness and fatigue even at the beginning of the day.

A certain time of day means that it is better to consume in the morning (before 2 pm).

In certain amounts means: consume at least 30% and no more than 50% of carbohydrates from the total calorie intake of your diet.

And a list certain products I present below. It indicates some productshigh in carbohydrates per 100 g of product.

Foods containing carbohydrates

It should be remembered that you should give preference foods containing complex carbohydrates. They are absorbed slowly by your body and do not cause sharp increase blood sugar and the release of the hormone insulin, which is the main "fat store" in the body.

Below I give examples of “good” complex carbohydrates which should prevail in your daily menu, and “bad” fast carbohydrates, which you should, if possible, avoid altogether or at least not consume frequently.

We seem to have figured out carbohydrates. The most important thing you need to remember:

Carbohydrates should make up 40-45% (for weight maintenance) or 20-30% (for weight loss) of your total caloric intake.
Your menu should be dominated by foods containing complex carbohydrates(porridge, bread from coarse grinding, durum wheat pasta, etc.)
Minimize your intake of “bad” carbohydrates and products containing fast carbohydrates (some fruits, sweet drinks and juices, cereals instant cooking, sugar, etc.)
Eat carbohydrates in the morning.

Squirrels

Protein is the main building material for your muscles and a source of essential amino acids, so proteins should make up 40-45% of the total calorie content of your diet if you are not losing weight, but maintaining your weight at normal, and 45-50% if you are in the process of losing weight or .

In this table you can see the products that have increased content protein per 100 g.

Foods containing protein

Proteins are divided into two types: animal and plant origin. Your diet should include foods containing protein both types. But you should know that animal proteins are complete, highly digestible and rich in amino acid composition. While proteins of plant origin, on the contrary, are not completely absorbed by our body and have a poor amino acid composition.

Below are products containing protein of animal and plant origin.

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to its deficiency, and the body will be forced to compensate for it from your muscles and organs). This figure can reach a higher value (5-6 g), but this is if you have heavy training with iron and your goal is to gain weight. Otherwise, your body does not need such a larger amount of protein, since an excess of protein has a bad effect on the liver and kidneys, overloading them with its breakdown products, and also leads to the accumulation ketone bodies, which can cause intoxication of the entire body. Therefore, using foods containing protein in large quantities, you need to remember that everything is good in moderation. Proteins are your help in creating beautiful body with sculpted muscles, but only if you adhere to the following rules:

Eat proteins from both animal and plant sources, but choose more products containing protein animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
Consume required quantity protein based on your workouts, weight and caloric intake. The average amount of protein is 2 g per 1 kg of weight.
The evening meal should be mostly protein. Try to use foods containing protein and steamed, either boiled or baked in the oven.

Fats

Fats are another source of energy, but more powerful than carbohydrates. Internal fat together with subcutaneous fat, which we all hate so much and which we want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and famine, when the supply of nutrients to the body is reduced or not received at all;

- fats help our blood vessels remain elastic and can be easily walked on nutrients to all cells and tissues of our body;

— fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Products containing fats must be present in your daily diet nutrition.

Average amount of fat necessary for a person is 1 g per 1 kg of weight. This is approximately 25-30% of the total calorie content of your diet, both for those losing weight and for those not losing weight.

Products containing fats

Speaking of fats, you should know what to eat saturated fats And unsaturated fats. The first category is healthy (good) fats, consuming them in in moderation Helps the body burn fat! And the second category is harmful (bad) fats; consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

Below I provide a list of foods containing good and bad fats.

So, let's sum it up with fats:

Products containing fats it is possible and even necessary! As a percentage of fat, our body should receive 20-30%, in grams - about 1 g per 1 kg (if you lose weight, it can be reduced to 0.8 g).
Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties of sea fish).
Try to avoid drinking fatty foods in evening time.

Well, we figured it out, what foods contain proteins, fats and carbohydrates and in what quantities. Now you know that foods containing carbohydrates, it is better to use in the morning; foods containing protein, important for the growth and recovery of your muscles; A foods containing fats, are responsible for normal condition nails, hair and skin. All this should not be forgotten and taken into account when drawing up your menu for the day.

Your coach, Janelia Skrypnyk, was with you!

I wish you, dear girls, to eat right and always stay healthy and slim!

Fats, carbohydrates and proteins are essential components of our diet. But fats have become slaves to many prejudices and conjectures. They frighten those who want to lose weight and those who have recently decided to become a supporter of a healthy diet.

But should you be wary of fats in food, and if so, which ones? Let's find out!

What are fats and what functions do they perform in the body?

Fats (triglycerides, lipids) refer to organic substances found in living organisms. They form the basis cell membrane and play in the body very much important role along with carbohydrates and proteins. Their main functions:

Saturate the body with energy and improve well-being;

Creating shells around internal organs, protect them from damage;

They prevent hypothermia, as they help retain heat in the body, which they do not transmit well;

Improve impact fat-soluble vitamins A, D, E and K;

Stimulates the activity of the intestines and pancreas;

In addition, without fats the brain cannot function.

Types of fats

Fats are of plant and animal origin. Animal fats (poultry and animal fats) called saturated fat, whereas unsaturated fatty acids be contained in the majority vegetable oils.

Saturated fats. They are solid components and are found mainly in animal food. Such fats are absorbed quite quickly without bile substances, so they are nutritious. If you include saturated fats in your diet large quantities at low physical activity, they will be deposited in the body, which will cause weight gain and deterioration in physical fitness.

Saturated fats are divided into stearic, myristic and palmitic. Products containing them are tasty and contain lecithin, vitamins A and D, and, of course, cholesterol. The latter is part of important cells of the body and is actively involved in the production of hormones. But if cholesterol is in excess in the body, the risk of developing diabetes mellitus, obesity and heart problems. The maximum amount of cholesterol is 300 mg per day.

Animal fats should be consumed at any age to obtain energy and ensure full development of the body. However, we must not forget that excessive intake of saturated fats in the body can lead to the development of such diseases: obesity, cardiovascular diseases, diabetes, etc.

Foods containing saturated fats:

Meat (including heart and liver);

Dairy products;

Chocolate products.

unsaturated fats. These lipids are found mainly in plant foods and in fish. They are quite easy to oxidize and may lose their properties after heat treatment. Experts recommend using raw foods with unsaturated fats. This group is divided into polyunsaturated and monounsaturated fatty acids. The first type includes components that are involved in metabolism and formation healthy cells. Polyunsaturated fats contained in nuts and vegetable oils. Monounsaturated substances reduce cholesterol levels in the body. Most of them are found in fish oil, olive and sesame oils.

Foods containing unsaturated fats:

- (olive, sunflower, corn, flaxseed, etc.);

Nuts (almonds, cashews, walnuts, pistachios);

- (mackerel, herring, salmon, tuna, herring, trout, etc.);

Avocado;

Poppy seeds;

Soya beans;

Fish fat;

Mustard seeds.

How to distinguish high-quality natural vegetable oil from a fake with harmful impurities?

In the case when the main component of fat is saturated acids, then the fat will be solid in its state of aggregation. And if there are unsaturated acids, the fat will be liquid. It turns out if you have oil in front of you that remains liquid even in the refrigerator, you can cast aside doubts - in him highest concentration unsaturated fatty acids.

Trans fats. In everyday life, trans fats are commonly considered “bad” fats. They are a type of unsaturated fat, but we decided to talk about them separately. Trans fats mean modified components. In fact, these are artificially synthesized oils. Scientists have proven that regular consumption of foods containing trans fats can increase the risk of obesity, heart and vascular diseases, and metabolic deterioration. It is not recommended to use them!

Products containing trans fats:

Fast food;

Frozen semi-finished products (cutlets, pizza, etc.);

Margarine;

Cakes;

Cracker;

Popcorn for microwave oven(if the composition contains hydrogenated fats);

Mayonnaise.

Daily intake of fats

Experts say that the body needs 35-50% of calories daily from healthy fats.

In athletes daily norm there may be more fat, especially if the training is intense and systematic. On average, an adult needs to consume 50 g of animal fats and 30 g of vegetable fats, which will amount to 540 kcal.

When does the need for saturated fat increase?

The body needs saturated fat most in the following cases:

It is necessary to increase the elasticity of blood vessels;

Systematic sports training;

Intellectual loads;

Period of the ARVI epidemic (to strengthen the immune system);

Hormonal disbalance.

When does the need for unsaturated fats increase?

Unsaturated fats are very necessary for the body in the following cases:

In the cold season, when the body began to receive less nutrients;

During intense physical work;

Active growth during adolescence;

Exacerbation of diabetes mellitus;

Atherosclerosis.

What oil is best for frying?

Sunflower and corn oil– the most unsuitable oils for heat treatment , since they release carcinogens when frying. It is preferable to fry in olive oil - despite the fact that when heated it loses its beneficial properties, but does not become dangerous.

Sunflower and corn oils can be used only if they are not subjected to heat treatment, as in frying or boiling. It's a simple chemical fact that something that is supposed to be good for us turns into something not good at all at standard frying temperatures.

Olive and coconut oils cold pressed produces much less aldehydes, just like butter. The reason is that these oils are rich in monounsaturated and saturated fatty acids, and these remain more stable when heated. In fact, saturated fatty acids undergo almost no oxidative reaction at all. Therefore, it is better to use olive oil for frying and other thermal processing - it is considered the most “compromise”, since it contains about 76% monounsaturated fats, 14% saturated and only 10% polyunsaturated - monounsaturated and saturated fats are more resistant to oxidation than polyunsaturated fats .

Fats are an integral element for the full existence of the body. For them to be beneficial, you need to use them taking into account your goals and lifestyle. Only dangerous trans fats should be excluded from your diet.

A balanced diet requires the consumption of healthy unsaturated fats. Particularly important among them are omega-3 and omega-6 fatty acids, which the body needs for normal functioning, mental and physical activity. The elements remain fluid at any temperature, so they are not deposited as cholesterol, do not cause obesity and serious illnesses. Human nutrition should include foods rich in fats of natural origin - subject to the daily norm and correct ratio nutritional balance. Excessive use Saturated processed fat is hazardous to health. It is recommended to replace or exclude such dishes from the diet.

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Healthy and unhealthy fats

Fatty acids contained in food are divided into:

saturated (animals);
vegetable (unsaturated);
trans fats (processed).

To maintain health, the body requires unsaturated, so-called the right fats. Their sources are unrefined, whole herbal products in its original form. They are suitable for humans molecular structure, move freely through the arteries, maintaining elasticity and fluidity.

Beneficial properties of unsaturated fats:

reduce cholesterol levels;
increase the elasticity of blood vessels;
have a positive effect on the functioning of internal organs;
ensure physical and emotional health;
increase mental and physical activity.

Saturated organic acids have a simple structure. They form compounds that can settle in the human body in the form of a fatty layer, contaminate blood vessels with cholesterol, and lead to excess weight and obesity. Harmful or trans fats are artificial and processed. The products list them as “partially hydrogenated oils.” According to research American Association heart health, excessive consumption of foods rich in such elements increases the risk of developing heart disease, stroke, and type 2 diabetes.

It is wrong to completely give up fats. Food containing trans fats (industrial baked goods, sweets, fast food) should be replaced with healthy food, limit consumption of foods of animal origin (high-fat dairy products, red meat). It is imperative to include in your diet foods rich in omega-3 and omega-6 - fish, walnuts, flaxseed oil.

Daily value as a percentage of total calories:

Tryptophan - foods rich in amino acids, drugs, benefits and harm to the body

Properties of saturated fatty acids

Saturated fats contain heavy fatty acids. They have a higher melting point than unsaturated ones. This allows them to be used in cooking as substitutes for cocoa butter and margarines, despite the danger they pose to human health.

A high proportion of saturated fat is found in:

palm and coconut oils;
red meat (pork, beef);
dairy products.

Their overuse also associated with cardiovascular pathologies, diabetes and obesity. For men, it is recommended no more than 30 g from daily ration fat, for women - no more than 20 g.

The table shows a list of products with high content saturated and trans fats:

Features of trans fats

This is a type of unsaturated organic matter plant and animal origin, subjected to heat and chemical treatment by hydrogenation (industrial hardening). Thanks to this, the products have a long shelf life, which is beneficial for manufacturers.

A small amount of saturated organic elements is present in natural dairy products and meat. A significant dose is found in vegetable oils that have been subjected to high temperatures, such as refined and deodorized ones. Representatives of hydrogenated elements are margarines and spreads, as well as products containing them.

The table provides a description of products with trans fats:

Foods rich in carbohydrates - diets for weight loss and gain muscle mass based on them

Types of unsaturated fatty acids

Monounsaturated fats (MUFAs) provide particular benefits to the body if they are not cooked.

The most popular MUFA is omega-9 oleic acid, which is found in large quantities in olive oil. This group also includes palmitic and other acids. Correct usage MUFA prevents the risk of stroke and heart attack, improves vascular tone. Polyunsaturated fatty acids (PUFAs) are a class of essential elements that give dry foods containing oils their characteristic properties. Among them are omega-3 and omega-6, which are essential for health.

The table lists the types of foods containing unsaturated fatty acids:

Ways to improve your diet

In many countries, trans fats are banned or have serious restrictions. According to WHO recommendations, their diet should not exceed 1%. In 2009 World organization health care has reconsidered this point of view. Currently, it is advised to completely avoid consuming products containing these components.

Trans fats remain in the body for a long time and are excreted extremely slowly or almost not at all. If a person does not review his diet and abuses them, this will have a detrimental effect on his health: the risk of heart attacks, strokes, heart and vascular diseases, and excess weight will increase.

By paying attention to the choice of products for cooking, you can reduce the content of harmful and heavy foods in your diet. Recommended Productsreplace unhealthy fats, are listed in the table:

Norm of healthy fats

A balanced diet must include foods with unsaturated fatty acids. Omega-3 and omega-6 are especially important, with a normal ratio of 1/4. Polyunsaturated components tend to oxidize quickly, the degree of their usefulness depends on freshness and speed of consumption. It is recommended to give preference to raw and lightly salted varieties. Frying or cooking should be minimal.

Omega-9 is independently reproduced by the body. In case of acute deficiency, you can eat a handful of any nuts per day.

The table shows the daily intake of omega-3 and omega-6:

Unsaturated acids in foods

Your daily food intake should contain 25-35% healthy unsaturated fats. They are sources vital energy, physical and mental activity, proper operation hearts. These elements are especially important for a lifestyle with increased physical activity, in nutrition programs for weight loss.

Polyunsaturated acids are not produced by the body and come only from food, so proper balanced diet, including natural fats, is the key to health and longevity.

List of foods rich in healthy fats, is presented in the table:

Product	Fat content (g per 100 g)	Number of calories, kcal	Compound	Benefit for health	Mode of application
Olive oil	99	898	Vitamin E, antioxidants	Lowers blood pressure, prevents heart disease, reduces the risk of type 2 diabetes	Salads, steamed vegetables, sauces
Avocado	23	160	Potassium, ascorbic acid, tocopherol, vitamin K, B vitamins, lutein, fiber	Source of potassium and fiber, prevention cardiovascular diseases	Salads, smoothies, sandwiches, butter replacement
Walnuts	45	654	Plant protein, vitamin E, magnesium, omega-3	Oppose free radicals, reduce the risk of heart disease	Healthy snack, addition to yoghurts, cereals, salads
Almond	57	575	Antioxidants, vitamin E, vitamin B2, vitamin B9, vitamin PP, phosphorus, potassium, calcium, magnesium	Source of vitamins, body rejuvenation, kidney cleansing, choleretic effect, strengthening bone tissue	Healthy snack, addition to yoghurts, cereals, salads
Fish (salmon, tuna, mackerel, sardines, herring)	Up to 25	150-250	Proteins, omega-3	Prevention of cardiovascular diseases, depression, dementia, aging	Baked, boiled, steamed
Chicken eggs	11,5	157	High quality protein, carotene, choline, vitamins D, E, K, carotenoids, tocopherols, riboflavin, folic acid, omega-3	Nourishes brain cells and vision, strengthens muscle and bone tissue, improved skin condition	Boiled, steam omelet
Dark chocolate	35	560	Vitamins A, B and E, calcium, iron, potassium, magnesium, flavonoids (plant antioxidants)	Normalization blood pressure, skin protection from UV rays, improvement general well-being, stimulation of brain activity	Healthy snack
chia seeds	31	512	Omega-3, calcium, magnesium, potassium, iron, antioxidants	Regulation of blood sugar levels, strengthening tooth enamel, reducing appetite and hunger, normalizing the functioning of the cardiovascular system and gastrointestinal tract	How food supplement V finished form, seeds for sprouting

At high temperatures unsaturated fatty acids lose their beneficial properties and become harmful, negatively affecting the kidneys, liver, digestion, and metabolism. To preserve nutrients, vitamins and minerals, foods should be steamed, boiled or baked.

Fats are considered the most powerful source of energy. Their deposits protect the body from heat loss, and the insides from bruises. In turn, sources of fat are dairy products and milk itself, eggs, fish and meat. The main products containing fats are vegetable oils and animal fats. Their composition is represented by lecithin, vitamins E, A, B, as well as fatty acids - both saturated and unsaturated.

Fats from food after digestion in the stomach are sent to the intestines. There they take care of the absorption of minerals and fat-soluble substances from the tract. When eating fatty foods, a person feels full. It is noteworthy that fats can be formed in the body from proteins and carbohydrates. However, such a connection is not complete. Ideal option saturation of the body is the consumption of vegetable and animal fats with food.

Fatty acids are the main component of fats and are classified as:

saturated, with little biological value and negatively affecting liver function and lipid metabolism. Products containing this type of fat are: coconut, beef and mutton fat, egg yolk, cheese, shrimp, lard, lobster, milk.
Unsaturated fatty acids are biologically active compounds and direct participants in cholesterol and fat metabolism. What foods contain fats with such acids? This is pork and fish fat, corn and sunflower oil, olives, game, avocado, cashews, poultry. Their use has a beneficial effect on blood vessels and serves as a prevention of blood clots.
Products containing polyunsaturated fats are seeds, fish, walnuts, margarine, and almonds. Oils in this category include: soybean, flaxseed, corn, sunflower, cottonseed and rapeseed.

Food groups high in fat

Products containing a lot of fat (with a fat content of 20 - 40%) are classified as c. high content fat." This includes sprats, sausages, pork, duck and goose meat, sour cream, halva, cream, milk sausages and cakes.

The list of products with fats from the “moderate content” category (quantity 10 - 19.9 g) includes:

fatty cottage cheese;
beef sausages;
processed cheese;
ice cream;
diet sausages;
mutton;
beef;
caviar;
herring, salmon, saury and sturgeon.

If food products contain small amounts of fat (3 – 9.9 g), then these products are included in the “low fat” category. Among them it is worth noting lamb, beef, full fat kefir and milk ice cream, half-fat cottage cheese and baked goods, pink salmon, mackerel and low-fat herring, as well as fondant candies.

With a low content (less than 3 g of fat per 100 g of product), the list of fats includes: skim cheese and protein milk, bread and beans, pike and pike perch, hake and cod, cereals.

Which product contains the most fat?

The richest sources of omega-3 fatty acids are sardines, salmon, tuna, mackerel, trout and herring. Fats in foods with such acids contribute to proper brain activity, which is especially important in old age. Cardiologists also recommend eating fish. For good heart function, it is enough to eat a couple of 100-gram servings of fatty fish weekly. It can be boiled, baked or grilled.

Healthy fatty foods are:

avocado;
olive oil;
eggs;
spinach;
legumes;
ground flaxseed;
any dark green vegetables;
Brussels sprouts, etc.

Walnuts will also help maintain a normal cardiovascular system. As foods containing fat, they should be consumed in 30g portions (about 7 nuts). Almonds are eaten no more than 24 nuts at a time, peanuts - no more than 35. If you can buy cashews, measure out 18 kernels before use.