When we say fat, we always think of unhealthy fats that make us gain weight. However, not all oils found in nature are unhealthy and they are essential oils to be consumed. Therefore, instead of being afraid of using oil in your diet, we need to know which oils are healthy and use those oils. It should not be forgotten that our body and cells need fatty acids. Healthy fats increase good cholesterol, help cells maintain their functions, and ensure the use of vitamins in the body.
1. FISH OIL:
Contains Omega-3, increases good cholesterol, protects the body from inflammation and infection, and is effective in preventing cancer.
>2. OLIVE OIL:
Contains Qmega-9 (oleic acid), one of the unsaturated fatty acids, supports cardiovascular health.
3. AVOCADO:
It is a fruit with high energy and fat values; It contains unsaturated fatty acids and supports heart health.
4. NUTS:
Walnuts, hazelnuts and almonds, known as oilseeds, contain unsaturated fatty acids, especially vitamins and minerals such as vitamin E, zinc and iron, and support cardiovascular health, They are protective against cancer.
5. FLAXSEED:
The fatty acids it contains increase HDL and protect against heart disease. Consume it by putting it in yoghurt and grind it in the mill just before consuming.
6. CANOLA OIL:
We must take fatty acids at a certain level during the day. Canola oil is on the list of healthy oils because it contains all kinds of fatty acids in a balanced manner. canola oil; low in saturated fatty acids (7-8%), high in monounsaturated fatty acids (60-65%, mostly C18:1n-9, Oleic acid) and moderate in polyunsaturated linoleic (20-25%, C18:2n). -6) and linolenic (7.5-11%, C18:3n-3) acid content, it has a healthy fatty acid profile.
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