Lipids are fats. Although fat was vilified a few decades ago, and many people avoided fatty foods because they thought eating them would cause weight gain, we now know that it is not as simple.
Our body needs fat to keep our organs healthy. The fats store energy, they therefore become a reserve fuel source, according to a May 2021 statpearls report. Fat also helps your body to absorb and use vitamins A, D, E and K.
There are three main types of food fats:
- Unsaturated fats
- Saturated fat
- Trans fatty
Some examples of lipids that have health benefits are polyunsaturated fats and monounsaturated fats. These two types of unsaturated fats can help improve your blood cholesterol levels when consumed in moderation and used in place of saturated and trans fats, according to the American Heart Association (AHA).
This brings us to saturated and trans fats. These contribute to higher cholesterol levels and are linked to an increased risk of heart disease. The saturated and trans fats are found in fast food, bakery products and red and transformed meats.
The main thing: lipid foods are not necessarily food to avoid. But foods with lots of saturated fats, often called “bad fats”, should be consumed sparingly. Look at this list of seven lipid foods to find out what to add to your daily diet.
1. Meat and poultry
The meat has lipids in the form of saturated and unsaturated fats, depending on the type and cutting.
Meat and meat products rich in lipids, according to Mayo Clinic, include:
- Fat
- Poultry
- Lard
- Bacon
- Ribs
Red meats – alias of beef, pork and lamb – generally have more saturated fats than poultry and fish, according to AHA. For example, the American Department of Agriculture (USDA) indicates that a portion of 3 ounces of grilled skirt steak has 26% of your daily saturated fat value while a portion of 3 ounces of wild Atlantic salmon has only 5% of your daily value.
But that does not mean that meat cannot be part of a nutritious diet – simply choose the lean cuts. The lean cuts generally have the words “round”, “long” or “surlong” on the package, according to the AHA.
2. Dairy
Dairy products rich in lipids, according to the National Health Service of England, include:
- Butter
- Ghee
- Thick cream
- Cheeses and fatty yogurts
If you can tolerate dairy products, yogurt and cheese are a great way to get several nutrients. However, full dairy products are rich in saturated fats, according to Mayo Clinic.
Most yogurts are full of probiotics, which are linked to better digestion, according to Harvard Health Publishing.
But note this: you reduce the advantages of yogurt if you choose one that is charged with sugar. Get in plain yogurt and add your own fruits for softness. To add even more healthy fats, sprinkle nuts and seeds on your yogurt.
3. Fish
Most fish have lipids and a lot of protein your body needs. Fatty fish are a higher source of omega-3 fats, a type of polyunsaturated fat linked to a reduced risk of heart disease and stroke, according to the AHA.
Fish and crustaceans rich in omega-3, according to the National Institutes of Health Office of Dietary Supplements, include:
- Salmon
- herring
- Sardines
- Mackerel
- Rainbow trout
- Oysters
- Bar
The AHA recommends eating two weekly portions of fish, in particular fatty fish. But he notes that some may contain mercury and suggest eating a variety of different types of fish to limit your exposure.
4. Seeds and nuts
Many seeds and nuts are good sources of lipid and protein, according to the AHA. Almonds, pacans, pistachios, macadamia nuts, nuts, peanuts, linen seeds, chia seeds and pumpkin seeds are all rich in unsaturated fats with many quantities of protein. AHA stresses that nuts are also a good source of omega-3.
Aim for non -salty or slightly salty nuts for a nutritious snack. Limit them to a handle (about 1 ounce), and you will give your body good fats without too many calories. You can also add nuts to jigsaws and stews.
5. Vegetable oils
Oil is a precious source of lipids. Most plants based on plants have unsaturated fats more good for you, although tropical oils like coconut and palm oil contain saturated fats.
The AHA recommends these healthy cooking oils when you prepare the meals:
- Olive oil
- Canola oil
- Avocado oil
- Corn oil
- Peanut oil
- Cartame oil
- Soybean oil
- Sunflower oil
Try vegetables to jump in a healthy oil for the heart to obtain fibers (vegetables) and healthy lipids (oil) at the same time.
Avoid or limit other forms of cooking fats which contain unhealthy fats, such as the Saindoux, which has saturated fats. Some shortcuts and margarine stick contain trans fats, so check the labels.
6. Avocados
Although lawyers have a lot of fat, it is the healthy type that will help you feel full. Avocats have more than five times more mono-insaturated fats than saturated fats, according to the USDA.
Lawyers are very nutritious. An average California lawyer has a third of your daily quantity of recommended fibers, which, according to Mayo Clinic, can help improve your cholesterol levels. They are also loaded with vitamin K, folate, vitamin B5 and vitamin B6, and are a good source of vitamin C and potassium.
7.
Eggs are another food with proteins and lipids. They do not have much saturated fat (1.6 gram or 8% of your daily value per large egg), but they have a large amount of food cholesterol – and for years, people have been invited to limit eggs for this reason.
But it turns out that egg cholesterol does not seem to affect blood cholesterol for most people, according to Mayo Clinic.
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