{"id":11562,"date":"2023-04-13T10:34:58","date_gmt":"2023-04-13T10:34:58","guid":{"rendered":"http:\/\/culinaryspain0.vl28466.dinaserver.com\/?p=11562"},"modified":"2024-04-11T09:00:53","modified_gmt":"2024-04-11T07:00:53","slug":"did-you-know-that-fats-and-cholesterol-are-essential-in-our-organism","status":"publish","type":"post","link":"https:\/\/www.culinaryspain.com\/en\/did-you-know-that-fats-and-cholesterol-are-essential-in-our-organism\/","title":{"rendered":"Did you know that .....? Fats (also cholesterol) are essential in our organism."},"content":{"rendered":"<h1 data-pm-slice=\"1 1 []\">Did you know that .....?<\/h1>\n<h1 data-pm-slice=\"1 1 []\">Fats (including cholesterol) are essential in our organism.<\/h1>\n<p data-pm-slice=\"1 1 []\">Hello everyone! I hope you had a great Easter.<\/p>\n<p>Before I begin, I remind you that you still have time to receive my free Spring Batch Cooking EBOOK if you sign up before the end of April to my weekly newsletter, where you will also receive my balanced menus and nutritional tips.<\/p>\n<p class=\"button-wrapper\" data-attrs=\"{&quot;url&quot;:&quot;%%checkout_url%%&quot;,&quot;text&quot;:&quot;Suscr\u00edbete ahora&quot;,&quot;action&quot;:null,&quot;class&quot;:null}\"><a class=\"button primary\" href=\"https:\/\/cocinatubienestar.substack.com\/p\/aqui-llego-para-ayudarte-a-comer?sd=pf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Subscribe now<\/a><\/p>\n<p>Today I am going to talk about the <strong><em>fats or lipids. <\/em><\/strong><em>\u00bf <\/em>Whenever we hear about them, do we always think of something negative for our diet? Well, nothing could be further from the truth.<\/p>\n<p>Fats are organic substances <strong>indispensable for life <\/strong>because the plasma membranes of all our cells are made up of lipids.<\/p>\n<div class=\"captioned-image-container\">\n<figure>\n<div class=\"image2-inset\"><picture><source srcset=\"https:\/\/substackcdn.com\/image\/fetch\/w_424,c_limit,f_webp,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fc107de90-81b0-496c-88e8-7f7968337a10_1200x603.jpeg 424w, https:\/\/substackcdn.com\/image\/fetch\/w_848,c_limit,f_webp,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fc107de90-81b0-496c-88e8-7f7968337a10_1200x603.jpeg 848w, https:\/\/substackcdn.com\/image\/fetch\/w_1272,c_limit,f_webp,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fc107de90-81b0-496c-88e8-7f7968337a10_1200x603.jpeg 1272w, https:\/\/substackcdn.com\/image\/fetch\/w_1456,c_limit,f_webp,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fc107de90-81b0-496c-88e8-7f7968337a10_1200x603.jpeg 1456w\" type=\"image\/webp\" sizes=\"100vw\" \/><\/picture><a href=\"https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/frutosecos-grasassaludables.jpg\"><img decoding=\"async\" class=\"wp-image-11565 aligncenter\" src=\"https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/frutosecos-grasassaludables.jpg\" alt=\"Did you know that .....? Fats (including cholesterol) are essential in our organism.\" width=\"538\" height=\"270\" srcset=\"https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/frutosecos-grasassaludables.jpg 1200w, https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/frutosecos-grasassaludables-300x151.jpg 300w, https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/frutosecos-grasassaludables-1024x515.jpg 1024w, https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/frutosecos-grasassaludables-768x386.jpg 768w\" sizes=\"(max-width: 538px) 100vw, 538px\" \/><\/a><\/p>\n<div><\/div>\n<\/div>\n<\/figure>\n<\/div>\n<p><strong>Cholesterol<\/strong>, which we are so afraid of, also plays a fundamental role in our organism: <strong>Did you know that it is a structural lipid <\/strong>present in all cell membranes? And not only that, it is also involved in the formation of:<\/p>\n<ul>\n<li>Precursors of vitamin D, essential for calcium absorption.<\/li>\n<li>Bile salts, necessary for a good digestion and absorption of fats.<\/li>\n<li>Steroid hormones such as progesterone and testosterone.<\/li>\n<\/ul>\n<p>Therefore, the <strong>cholesterol is necessary for our health, <\/strong>However, what we must avoid is the excess of the same, which is the so-called <strong>\u201cbad cholesterol\u201d<\/strong> which is the one that binds to a lipoprotein \u201cHDL\u201d to be transported to be eliminated and whose excess or high concentrations in blood, is what gives rise to accumulations that clog our arteries leading to cardiovascular diseases.<\/p>\n<p>The <strong>\u201cgood cholesterol\u201d<\/strong> However, it is bound to another lipoprotein, HDL, which is the one that transports it to our tissues and organs for the functions I mentioned above.<\/p>\n<div class=\"captioned-image-container\">\n<figure>\n<div class=\"image2-inset\"><picture><source srcset=\"https:\/\/substackcdn.com\/image\/fetch\/w_424,c_limit,f_webp,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg 424w, https:\/\/substackcdn.com\/image\/fetch\/w_848,c_limit,f_webp,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg 848w, https:\/\/substackcdn.com\/image\/fetch\/w_1272,c_limit,f_webp,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg 1272w, https:\/\/substackcdn.com\/image\/fetch\/w_1456,c_limit,f_webp,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg 1456w\" type=\"image\/webp\" sizes=\"100vw\" \/><img decoding=\"async\" class=\"sizing-normal alignright\" src=\"https:\/\/substackcdn.com\/image\/fetch\/w_1456,c_limit,f_auto,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg\" sizes=\"100vw\" srcset=\"https:\/\/substackcdn.com\/image\/fetch\/w_424,c_limit,f_auto,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg 424w, https:\/\/substackcdn.com\/image\/fetch\/w_848,c_limit,f_auto,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg 848w, https:\/\/substackcdn.com\/image\/fetch\/w_1272,c_limit,f_auto,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg 1272w, https:\/\/substackcdn.com\/image\/fetch\/w_1456,c_limit,f_auto,q_auto:good,fl_progressive:steep\/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg 1456w\" alt=\"\" width=\"409\" height=\"311\" data-attrs=\"{&quot;src&quot;:&quot;https:\/\/substack-post-media.s3.amazonaws.com\/public\/images\/b5a669a2-bcaa-4aaa-afa4-f93d865cf255_800x608.jpeg&quot;,&quot;fullscreen&quot;:null,&quot;imageSize&quot;:null,&quot;height&quot;:608,&quot;width&quot;:800,&quot;resizeWidth&quot;:590,&quot;bytes&quot;:305633,&quot;alt&quot;:null,&quot;title&quot;:null,&quot;type&quot;:&quot;image\/jpeg&quot;,&quot;href&quot;:null,&quot;belowTheFold&quot;:true,&quot;internalRedirect&quot;:null}\" \/><\/picture>\n<div><\/div>\n<\/div>\n<\/figure>\n<\/div>\n<p>According to its chemical structure a summary of the <strong>classification of fats<\/strong> would be:<\/p>\n<ol>\n<li>Those not made up of fatty acids, which are the <strong>phospholipids and cholesterol.<\/strong><\/li>\n<li>Those formed by fatty acids: free fatty acids and those formed by the union of free fatty acids (acylglycerides).\n<ol>\n<li>Within the <strong>free fatty acids <\/strong>we have:\n<ol>\n<li>The <strong>saturated fats: these are the ones we have to avoid or consume very little (animal fats that are not fish: red meat fat and others, butter, cow's milk fat ...).<\/strong><\/li>\n<li>The <strong>unsaturated fats<\/strong>:\n<ol>\n<li>Monounsaturated (Omega 9 olive oil).<\/li>\n<li>Polyunsaturated (vegetable oils such as those from nuts or seeds (Omega 6*) and oily fish (Omega 3*).<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>*In addition, there are some <strong>essential fatty acids, <\/strong>that our organism cannot produce and that is why it is essential that we consume them:<\/p>\n<ol>\n<li>Linoleic acid: Omega 6. Nuts, seeds, sunflower oil ...<\/li>\n<li>Linolenic acid: Omega 3. Oily fish.<\/li>\n<\/ol>\n<p>In short, fats should be consumed, but choose \u201chealthy and essential fats\u201d. .<\/p>\n<p>As I told you in my <a href=\"https:\/\/cocinatubienestar.substack.com\/p\/cual-es-el-consumo-adecuado-de-los\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">previous post<\/a> on what is the adequate intake of each nutrient, with respect to fats we should take:<\/p>\n<ul>\n<li>Between 30-35% of our total energy expenditure of <strong><em>LIPIDS OR FATS <\/em><\/strong>of which:\n<ul>\n<li>8% maximum saturated fat (<strong>animal fat: meats, milk...)<\/strong><\/li>\n<li>10% of polyunsaturated ( <strong>oily fish, seed oil, nuts)<\/strong><\/li>\n<li>12% of monounsaturated: <strong>olive oil.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>I hope you have found it useful, I hope you comment if you have any questions and I end with <strong><em>MY WEEKLY MENU VARIED AND BALANCED ! Happy weekly.<\/em><\/strong><\/p>\n<p><a href=\"https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/menuabril3.jpg\"><img decoding=\"async\" class=\"wp-image-11568 aligncenter\" src=\"https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/menuabril3.jpg\" alt=\"varied and balanced weekly menu\" width=\"514\" height=\"574\" srcset=\"https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/menuabril3.jpg 1146w, https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/menuabril3-269x300.jpg 269w, https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/menuabril3-917x1024.jpg 917w, https:\/\/www.culinaryspain.com\/wp-content\/uploads\/2023\/04\/menuabril3-768x858.jpg 768w\" sizes=\"(max-width: 514px) 100vw, 514px\" \/><\/a><\/p>\n<div class=\"captioned-image-container\">\n<figure>\n<div class=\"image2-inset\">\n<div><\/div>\n<\/div>\n<\/figure>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u00bfSab\u00edas que&#8230;..? Las grasas (tambi\u00e9n el colesterol) son esenciales en nuestro organismo \u00a1Hola a todos! Espero que hay\u00e1is tenido una buena Semana Santa. Antes de comenzar, os recuerdo que a\u00fan est\u00e1is a tiempo de recibir mi EBOOK gratis de Batch Cooking de Primavera si os inscrib\u00eds antes de que acabe el mes de Abril a [&hellip;]<\/p>","protected":false},"author":3,"featured_media":11565,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1348],"tags":[1231,1232,1229,1030,1230],"class_list":["post-11562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novedades","tag-acidos-grasos-esenciales","tag-funciones-de-las-grasas-en-nuestro-organismo","tag-las-grasas-saludables","tag-nutricion","tag-que-no-sabias-sobre-el-colesterol"],"blocksy_meta":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfSab\u00edas que.....? 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