How you identify the fatty types you eat?

We all have our eating habits, some more or less good for our health. On fatty acids (lipids, fats), be aware that they are not equivalent. Some are in favor, others limit. If you identify those you consume regularly, you can then make a few adjustments to your highest good!

Much of lipids or grasdont acids our bodies need comes from our diet. These are the nutrients that provide the most energy. Indeed, while only 1 g of protein or carbohydrate provides 4 calories, 1 g of fat provides 9 calories. This energy is stored partly in reserves can be mobilized at any time, such as when our physical efforts. Be careful, not too much need. It is necessary to maintain a good balance between stock fatty acids (and our contributions) and our energy expenditure at risk of developing overweight.

The other important thing to know is that all grasne acids are not equivalent. Some are beneficial to health, others become harmful if they are in excess.

Typically there are three broad categories of fatty acids.

Saturated fatty acids:

They tend to promote cholesterol deposits in the arteries, increasing the risk of cardiovascular disease. It is therefore very important to limit the share of these fatty acids.

What are the main dietary sources of saturated fat?

Butter, cream, cheese, meat, meat products (sausages, cold meats, burgers ??), whole dairy products, pastries, bacon, juice and cooking fats, margarines and fats cooking, palm oil, coconut oil ??

Mono unsaturated fatty acids:

As graspoly-unsaturated acids, unsaturated mono acids help to protect against cardiovascular disease. Regularly consuming olive oil and some dried fruit, our contributions are generally sufficient.

What are the main dietary sources of monounsaturated fatty acids?

Olives, walnuts, pistachios, almonds, hazelnuts, and their respective oils.

Polyunsaturated acids

They are called essential because our body can not manufacture itself. They must therefore be provided by our diet. We distinguish between omega-6 and omega-3. We have ample intake of omega-6. However, they are often deficient in omega-3, a now very famous fat acid for its powerful effect against cardiovascular disease. The French Agency for Food Safety (AFSSA) recommends an omega-3 / omega-6 1/5.

What are the main dietary sources of polyunsaturated fatty acids?

Omega-3 fatty fish (salmon, mackerel, tuna, herring, trout ??), walnuts, soybean, rapeseed and oils.

Omega-6: sunflower seeds, wheat germ, sesame, walnut, soybean, corn and oils.

Trans fatty acids:

These hydrogenated fats from an industrial process. Such fats are more stable (they become rancid less easily) and easier to use (they are solid at room temperature). Instead, they promote plaque formation in the arteries. They should be consumed with extreme moderation at the risk of his cardiovascular risk rising sharply. Alas, they are now ubiquitous in industrial products ??

What are the main dietary sources of trans fatty acids?

Industrial pastries, canned soups, sweet and savory biscuits industry, spreads, cereal bars, bread, pasta and pastries industrial, etc.

Finally here are three tips:

1) Avoid oftransfatty acids (for this, limit all industrial products by making your own preparations based on natural ingredients).

2) Limit saturated fats (animal fats limit, cheese, whole milk, fatty meats and sausages).

3) Prefer the omega-3 (fish consume 2-3 times per week).