Fats (along with carbohydrates) are a major source of energy in our body. It is therefore important to know more about the different types of fats and their different effects on the body. In addition, we will use to learn which foods are high in fat.

Saturated fats: They are those that increase our levels of LDL or “bad cholesterol.” At the time of check labels of foods you should pay attention to the percentage of saturated fat. Avoid those with high levels of this type of fat (saturated fats should be limited to 10% of calories).

This type of fat found in animal products like butter, cheese, whole milk, ice cream, cream and red meat. It is also found in some vegetable oils such as coconut oil or palm.

Unsaturated fats: These fats help reduce our cholesterol levels if eaten in place of saturated fats. Anyway, contributing a significant amount of calories we must limit them. Most liquid vegetable oils containing such fats. There are two types of unsaturated fats:

• Monounsaturated fats like olive oil and canola oil.
• Polyunsaturated fats. These are found in fish, sunflower oil, corn and soybeans.

Trans fats: These fats raise levels of bad cholesterol and lowering levels of “good” cholesterol. Trans fats are found in fried foods, commercial baked goods in as cakes or biscuits, processed foods and margarines.

Hydrogenated and partially hydrogenated fats: Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are related to heart disease.

Now the question is, how can we limit the consumption of unhealthy fats? Here are some recommendations:

• Keep total fat intake between 25 and 35% of calories, with most fats coming from sources of monounsaturated and polyunsaturated fats such as fish, nuts, seeds and vegetable oils.

• Use most often non-hydrogenated natural oils such as rapeseed oil or sunflower oil.

• Use light margarine as a butter substitute.

• The biscuits, cookies, pies and cakes are foods high in trans fats. Do not consume frequently.

• Look on the labels the level of saturated fat. Limit foods that have high levels.

• Limit fried foods and baked goods made with shortening or partially hydrogenated vegetable oils.

• Limit consumption of fast food.

A by a diet to lower bad cholesterol (LDL) and lose a few kilos.

It should drink at least ½ liters of mineral water can be added tea, mate, coffee descafinado, up to 4 times per day.

In case of constipation (constipation, slow evacuation) add 1 tablespoon extra virgin olive oil or canola oil, fasting.

It can accompany meals with a little bread, type mignon, or 2 slices of bread. Those who eat a couple of cookies and not stop until I finished the paquewte; refrain as treat and consult your doctor, or at primary care Medical Consultants on line.

Use salt in moderation, but avoid it in case it is hypertensive.