Almonds and monounsaturated fats

Almonds and monounsaturated fats

Monounsaturated fat is a type of healthy food fat that is found in some foods. They are contained in nuts such as almonds, vegetable oils, fruits, legumes or seeds, as well as fish.

Monounsaturated fats are good in many ways. First, they help to reduce the levels of bad cholesterol or LDL, which can cause blockage and blockage of blood vessels, hence the importance of keeping this type of cholesterol under control, which is essential to keep it at low levels. our organism to avoid health problems related to cardiovascular diseases or with cerebrovascular accidents.

In the same way, monounsaturated fats help us develop and maintain cells thanks to vitamin E, and in the same way it helps us to maintain controlled blood sugar levels.

How to consume them daily? It is easy. Enter some almonds in your morning diet. Accompany your breakfast with the intake of three or four almonds, use almonds in the salad, put an almond bite when you cook your fish daily or also in the meat. You will have introduced enough to maintain a healthy, balanced diet with a good fat volume.

To reduce bad cholesterol it is not enough to eliminate saturated fats completely, but it is recommendable to replace them with monounsaturated fats. Different studies point this out. Special mention deserves the one made by the Nutrigenomics group of the Maimónides Institute of Biomedical Research of Córdoba (Imibic), which shows that monounsaturated fats improve the condition of patients with metabolic syndrome.

The work consisted in the study of 472 patients with metabolic syndrome during 12 weeks. They were divided into three groups according to their level of insulin resistance. At the same time, they were randomly given four types of diets: one rich in saturated fats, another rich in monounsaturated fats, a third low in fats and rich in carbohydrates, and the fourth low in fats, rich in carbohydrates and supplemented with omega 3 fatty ac


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