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

Let's see what fats are good for the body. Fats are one of the key components healthy diet. Many still mistakenly believe that fat is evil because it is the most high-calorie, and reduce it in their diet. However, fats are different: harmful or beneficial. And some of them are vital to 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.

Can you eat fat while losing weight?

In the past, the rationale for reducing fat intake in order to lose weight was based on the fact 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 oily wild fish help the body absorb stored fat. They improve appetite, allow you to feel full and satisfied after eating, and improve your mood.

The use of healthy fats for weight loss is not only useful, but also a necessary measure. 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 which foods contain healthy fats, I formed a squeeze of recommendations for choosing them correctly:

1. Choose omega-3 fatty acids. Essential omega-3 fatty acids fight against. 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 omega-3 sources so that they do not oxidize and lose their beneficial features. Read more about this.

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

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

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

4. Look for 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, linseed. Adding chopped to a salad will help your body absorb the carotenoids from the other foods in that salad and provide an extra dose of fiber and protein.

If you follow the advice to eat healthy fats for weight loss, then you will probably cook salads. Remember the extravirginonly recommendation. Only in olive oil cold pressed, beneficial properties are preserved. A number of studies prove the ability of olive oil to fight against 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 appreciate olive oil because 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 the natural antioxidant vitamin E. Or cook with coconut.

5. Monitor the quality of your fat source. If the oil is stored incorrectly, then chemical substances that cause oxidative stress in human cells and can provoke degenerative diseases. In addition, it is important to choose environmentally friendly fats: toxins are often concentrated in fats and oils.

6. Avoid high temperatures while cooking. If the oil is heated to a temperature at which it begins to smoke, free radicals and other toxic compounds are formed in it.

Thus, considering all helpful 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 must 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: 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 the list certain products I present below. It lists 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 slowly absorbed 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, refuse altogether or at least not use often.

With carbohydrates, we sort of figured it out. 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 calorie intake.
Your menu should be dominated by foods containing complex carbohydrates(cereals, bread from coarse grinding, durum wheat pasta, etc.)
Minimize consumption of "bad" carbohydrates and products containing fast carbohydrates (some fruits, sweet drinks and juices, cereals fast food, 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 is 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 kinds. But you should know that animal proteins are complete, highly digestible and rich in protein. amino acid composition. Whereas plant proteins, on the contrary, are not fully absorbed by our body and have a poor amino acid composition.

Below are products containing animal and vegetable protein.

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 have to compensate for it from your muscles and organs). This indicator can reach a higher value (5-6 g), but this is if you have heavy workouts with iron and your goal is to gain weight. Otherwise, your body does not need such a large amount of protein, since an excess of protein badly affects the liver, kidneys, overloading them with its decay products, and also leads to accumulation ketone bodies, which can cause intoxication of the whole organism. 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 relief muscles, but only if you adhere to the following rules:

Eat proteins, both animal and vegetable, but give more preference protein containing foods animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
Consume right amount protein with the calculation of your workouts, weight and calorie intake. The average amount of protein is 2 g per 1 kg of weight.
Evening meal should be more 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, they actually have a number of very important functions in our body:

- fats are the main source of energy during illness and hunger, when the intake of nutrients in the body is reduced or not supplied at all;

- fats contribute to the fact that our blood vessels remain elastic, and they easily act 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 the normal menstrual cycle in girls;

- fats improve the taste of food, etc.

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

The average amount of fat necessary for man is 1 g per 1 kg of body weight. This is approximately 25-30% of the total calorie content of your diet, both for losing weight and for not losing weight.

Foods containing fats

Speaking of fats, you need to know what to eat saturated fat And unsaturated fats. The first category is healthy (good) fats, their consumption in moderate amounts helps the body burn fat! And the second category is harmful (bad) fats, the consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

I provide below list of foods containing good and bad fats.

So, to sum up with fats:

Foods containing fats possible and even necessary! As a percentage of fat, 20-30% should enter our body, in grams - about 1 g per 1 kg (when losing weight, it can be reduced to 0.8 g).
Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties of marine 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 what 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 fat, are responsible for normal condition nails, hair and skin. All this must not be forgotten and taken into account when compiling 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 indispensable components of our diet. But fats have become slaves to many prejudices and conjectures. They scare those who want to lose weight and those who have recently decided to become a supporter of a healthy diet.

But is it worth being afraid of fats in food, and if so, which ones? Let's figure it out!

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

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

Saturate the body with energy and improve well-being;

Building shells around internal organs, protect them from damage;

They prevent hypothermia, as they contribute to the preservation of heat in the body, which they do not pass well;

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

Stimulate the activity of the intestines and pancreas;

In addition, the brain cannot function without fat.

Types of fats

Fats are of vegetable and animal origin. Animal fats (fats of birds and animals) called saturated fat, whereas unsaturated fatty acids contained in most vegetable oils.

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

Saturated fats are classified as stearic, myristic and palmitic. Products with their presence are delicious and contain lecithin, vitamins A and D, and, of course, cholesterol. The latter is part of the 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, obesity and heart problems. The maximum amount of cholesterol is 300 mg per day.

Animal fats should be consumed at any age for energy and the 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 disease, diabetes, etc.

Foods containing saturated fats:

Meat (including heart and liver);

Dairy products;

Chocolate products.

unsaturated fats. These lipids are found predominantly in vegetable food 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 subdivided into polyunsaturated and monounsaturated fatty acids. The first type includes components that are involved in the metabolism and formation healthy cells. Polyunsaturated fats contained in nuts and vegetable oils. monounsaturated substances reduce the level of cholesterol in the body. Most of them are found in fish oil, olive and sesame oils.

Foods containing unsaturated fats:

- (olive, sunflower, corn, linseed, 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 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, it is customary to take trans fats as "bad" fats. They are a type of unsaturated fat, but we decided to talk about them separately. Trans fats are 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 disease, 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 fat

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

Athletes daily rate 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 be 540 kcal.

When does the need for saturated fat increase?

The body needs saturated fats the most in the following cases:

It is necessary to increase the elasticity of blood vessels;

Systematic sports training;

Intelligent loads;

The period of the SARS 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 such cases:

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

During intense physical work;

Active growth during adolescence;

Exacerbation of diabetes;

Atherosclerosis.

What is the best oil for frying?

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

Sunflower and corn oils can only be used if they are not cooked like frying or boiling. It is a simple chemical fact that something that is considered good for us turns into something not at all useful 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 they remain more stable when heated. In fact, saturated fatty acids hardly ever go through an oxidative reaction. Therefore, it is better to use olive oil for frying and other heat treatment - 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 are an essential element for the full existence of the body. For them to be useful, 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 implies the obligatory use 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. Elements remain fluid at any temperature, therefore they are not deposited in the form of 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 the right ratio nutritional balance. Overuse saturated processed fat is dangerous to health. Such dishes are recommended to be replaced or excluded from the diet.

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Good and bad fats

Fatty acids found 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, while maintaining elasticity and fluidity.

Benefits of unsaturated fats:

reduce cholesterol levels;
increase the elasticity of blood vessels;
positively affect the functioning of internal organs;
provide 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 overweight and obesity. Harmful, or trans fats are artificial, processed. They are listed in the products as "partially hydrogenated oils". According to research American Association heart health, excessive consumption of foods rich in these elements increases the risk of heart disease, stroke, and type 2 diabetes.

Cutting out fat completely is wrong. Replace foods containing trans fats (industrial baked goods, sweets, fast food) with healthy food, limit the consumption of food of animal origin (high-fat dairy products, red meat). Be sure to include in the diet foods rich in omega-3 and omega-6 - fish, walnuts, linseed oil.

Daily allowance as a percentage of total calories:

Tryptophan - foods rich in amino acids, drugs, benefits and harms 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, margarine, 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 disease, diabetes and obesity. For men, no more than 30 g of 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 vegetable and animal origin, subjected to heat and chemical treatment by hydrogenation (industrial curing). 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, meat. A significant dose is found in vegetable oils that have been subjected to high temperatures, such as refined and deodorized. 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) are of particular benefit to the body if they are not cooked.

The most popular MUFA is omega-9 oleic acid, which is abundant in olive oil. This group also includes palmitic and other acids. Correct use 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 products containing oils their characteristic property. Among them, omega-3 and omega-6 are essential for health.

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

Ways to improve your diet

Trans fats are banned or heavily restricted in many countries. According to WHO recommendations, they should be no more than 1% in the diet. In 2009 World Organization Health has revised this view. Currently, it is advised to completely abandon the use of products containing these components.

Trans fats remain in the body for a long time, extremely slowly or almost not excreted. If a person does not revise the diet and abuse them, this will adversely affect his health: the risk of heart attacks, strokes, heart and vascular diseases, and overweight will increase.

By paying attention to the choice of products for cooking, you can reduce the content of harmful and heavy dishes in the diet. Recommended productsreplace bad fats are listed in the table:

The norm of healthy fats

A balanced diet must necessarily include foods with unsaturated fatty acids. Especially important are omega-3 and omega-6 with a ratio of 1/4. Polyunsaturated components tend to oxidize quickly, the degree of their usefulness depends on the freshness and speed of use. It is recommended to give preference to raw and lightly salted species. Roasting or boiling should be kept to a minimum.

Omega-9 is self-produced by the body. With an acute deficiency, you can eat a handful of any nuts per day.

The table shows the daily norm 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, correct 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 with food, so the correct balanced diet, including natural fats is the key to health and longevity.

List of foods rich 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 substitutes
Walnuts	45	654	Vegetable protein, vitamin E, magnesium, omega-3	Oppose free radicals reduce the risk of heart disease	Healthy snack, addition to yogurt, 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 of bone tissues	Healthy snack, addition to yogurt, cereals, salads
Fish (salmon, tuna, mackerel, sardines, herring)	up to 25	150-250	Protein, 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	Nutrition of brain cells and vision, strengthening 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, protect the skin from UV rays, improve 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 of tooth enamel, reduction of appetite and hunger, normalization of the cardiovascular system and gastrointestinal tract	How food supplement V ready-made, 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 mineral 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, this connection is not complete. The ideal option saturation of the body is the use of vegetable and animal fats with food.

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

saturated, with little biological value and negatively affecting the liver and lipid metabolism. Foods containing this type of fat are: coconut, beef and mutton fat, egg yolk, cheese, shrimp, bacon, 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 pig and fish fat, corn and sunflower oil, olives, game, avocado, cashews, poultry meat. Their use has a beneficial effect on blood vessels and serves as the prevention of blood clots.
Products containing polyunsaturated fats are seeds, fish, walnuts, margarine, almonds. Of the oils in this category include: soybean, linseed, corn, sunflower, cottonseed and rapeseed.

Food groups that are high in fat

Foods that are high in fat (with a fat content of 20 - 40%) are categorized as c great 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 category "moderate content (quantity 10 - 19.9 g) includes:

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

If fats in food are contained in small amounts (3 - 9.9 g), then these products are included in the category "low in fat". Among them, it is worth noting lamb, beef, fatty kefir and milk ice cream, semi-fat cottage cheese and muffins, pink salmon, mackerel and non-fat herring, as well as fondant sweets.

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

Which food 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 the full functioning of the brain, which is especially important in old age. Recommended to eat fish and cardiologists. For good heart function, it is enough to eat a couple of 100-gram servings of oily 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 fat-containing foods, they should be consumed in 30g portions (approximately 7 nuts). Almonds are eaten no more than 24 nuts at a time, peanuts - no more than 35. If it is possible to buy cashews, 18 nucleoli are measured before use.