The best good fat options to put on your plate –

Just talking about fat and we can already imagine that portion of fried food that is the enemy of the diet. Turns out, not all fat is created equal—or, more importantly, bad.

By the way, many of them are good and should be included in the menu for those who want to lead a healthy life and even lose weight. “The good fats are what we call unsaturated, coming from nature”, clarifies Arthur Pagliara, a cardiologist in São Paulo.

The macronutrient found in products of vegetable origin and in some meats is more than released. Fats bring a number of benefits to the body, such as reducing bad cholesterol, LDL, regulating insulin levels and lowering blood pressure. “It is estimated that the consumption of this type of fat should make up approximately 30% of the daily diet”, recommends the doctor. See below the main sources of these fats.

Avocado
Fruit is a great option for those who want an extra taste in bread, salad or smoothie. But be aware of the calories: ½ avocado a day is a safe measure not to disturb the #summer project.

oilseeds
Nuts are rich in omega-3s, especially walnuts. If they are not your favorite, know that cashew nuts, Brazil nuts, almonds and pistachios also do the trick.

Fish
Salmon, tuna, sardines and trout also contain good doses of omega-3s. Enjoy two roasted steaks a week.

Read more: Avocado benefits you need to know

Linseed
Another member of the omega-3 team. Sprinkle a little on top of yogurt, salad or smoothie and enjoy, in addition to the good fat, all the protein available in the seed.

Oil
If you don’t use this oil in the kitchen, it’s time to try it. It is worth adding to all types of preparation: boiled, roasted, grilled and even cold dishes. But, due to the high caloric value, limit yourself to one teaspoon a day.

squeaky
Packed with omega-3s, fiber, protein, minerals, and antioxidants, it’s no surprise that the seed has earned superfood fame. Add a handful to salads, juice, tapioca, yogurt… Anyway, whatever you want, after all, it’s super versatile.

Bitter chocolate
In addition to good fats, it contains a number of vitamins and minerals. And since no one needs suggestions on how to consume chocolate, enjoy a small tablet right away to make your day more enjoyable.