Consumption of healthy fats is extremely important for the health of the body, especially the heart . They are not difficult to find, as long as we know where to look.
Walnuts can easily be added to a morning breakfast cereal bowl. They are a great source of alpha-linolenic acid , which is among the three types of omega-3 fatty acids that are most common in plants.
This acid can also be found in other nuts, including pistachios, walnuts, and almonds.
Cold-water fish have the highest concentration of DHA and EPA - the two fatty acids that are closely linked to heart health. The advice of the American Heart Association is to consume two servings of salmon, tuna, herring, lake trout, sardines or other similar species per week.
Studies show that these fatty acids reduce triglyceride levels , which can block arteries. Omega-3s can also reduce the risk of arrhythmia .
When cooking, you should also pay attention to the fat that is used. Good choices are soybean oil, walnut oil and more. Experts reassure that the high cooking temperature will not destroy their useful substances. It is important to remember that oils, although rich in omega-3, are also high in calories . Therefore, their consumption should not be overdone.