FAT… rarely is a food nutrient as full of negative connotations and as condemned as fat is. However, fat can do much more than make us gain weight. Fat can also help us stay fit and healthy and even helps to prevent diseases!
Not all fats are equal:
Fats are classified into saturated, unsaturated, and polyunsaturated fats. This classification has nothing to do with how satiated they make us feel when we eat them. Instead it is based on their structure. In particular, the polyunsaturated omega-6 and omega-3 fatty acids are very important physiologically. They are vital and irreplaceable for us. Since our bodies cannot produce all of these fatty acids themselves, it is up to us to put enough of these nutrients in our bodies.
Omega-3 fatty acids:
Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). As a part of the cell membranes in the eye and brain, they contribute to brain function and vision and are, therefore, indispensable.
Omega-3 fatty acids are true all-rounders. Due to their properties, they have, among other things, a positive effect on blood fat levels, reducing blood pressure, irregular heartbeats, the course of chronic diseases, and brain functions. Regular consumption is also recommended to prevent a (recurrent) heart attack.
Foods with a high percentage of omega-3 fatty acids:
Fish: Atlantic salmon, white tuna, anchovies, sardines, Atlantic herring
Oils: walnut oil, rapeseed (canola) oil, soybean oil, perilla oil, hemp oil, linseed oil
Seeds / nuts: chia seeds, walnuts, pecans, pine nuts
Alternative: some supermarkets now also carry foods enriched with omega-3 fatty acids, like bread products, fish sticks, and even margarines and oil.
Creativity in meal planning
Cold-water fish high in fats bring diversity to the table and create a healthy balance of fat two to three times a week. Give salads a little something extra with walnut oil, for example, and enjoy a new taste experience. Roasted pine nuts and walnuts are also delicious on salads. Chia seeds are a good source of healthy fats.