Manuel Viso, physician: "There are good fats that protect the heart and prevent Alzheimer's, such as mackerel, sardines, and salmon."

Not all fats are the same, nor do they have the same effects on health. This is a reminder from Dr. Manuel Viso, a physician and educator, who in one of his latest messages sought to debunk a still widespread myth: fats are not always harmful. “There are good fats that are excellent for physical and mental health. They protect the heart, nourish the brain, aid in vitamin absorption, regulate hormones, and, yes, they are also key to preventing the development of diseases such as Alzheimer's or depression,” he explained in the video.

The specialist points out that the widespread fear of fats has led many people to eliminate them completely from their diet, something he considers a mistake. "Don't be afraid of them," he insists, reminding everyone that consuming them in moderation and from healthy sources is essential for the body's proper functioning. For Viso, there are several key foods we should frequently include in our diet.

Mackerel tops the list, although the doctor points out that sardines and salmon are equally beneficial alternatives. "They're rich in omega-3s, which are anti-inflammatory, improve memory, reduce the risk of heart attack, and promote a good mood," he explains. These properties make this type of fish especially recommended for the prevention of cardiovascular and neurodegenerative diseases .

However, Viso warns that the way it's cooked is crucial. He recommends eating it "two or three times a week, baked or grilled, without sauces, frying, or dressing up anything." The key, he emphasizes, is to preserve its nutrients and avoid adding unhealthy fats to the preparation.

Secondly, the doctor highlights almonds, although he assures that walnuts and hazelnuts perform similar functions. The only condition is that they are natural, unsalted, unsweetened, and not covered in chocolate. "They promote concentration, satiety—very important—and reduce bad cholesterol. A handful a day is enough," he states. Eating a small amount of nuts daily not only provides healthy fats but also provides vegetable protein, fiber, and essential minerals such as magnesium and potassium. Their consumption is also associated with a lower incidence of coronary heart disease.

The third food on the list is one of the pillars of Spanish gastronomy: extra virgin olive oil. Viso describes it as “one of the best foods there is, with its super-healthy fats. It protects the brain, regulates blood pressure, and is anti-inflammatory.” His recommendation is clear: two tablespoons a day are enough to reap its benefits. In his practice, he recalls, he has heard more than once phrases like “there's no shortage of oil” from patients who consume a bottle a week. “Too much for your body,” he warns, reminding everyone that even healthy foods can be harmful if overused.

Dr. Viso's message goes beyond listing foods. He seeks to change the perception many people have about fats. Far from being an enemy to be eliminated, they are an essential nutrient that, when chosen wisely, can become an ally for health.

Consuming good fats helps maintain hormonal balance, promotes proper nervous system function , and improves cognitive performance. Furthermore, their role in preventing chronic diseases makes them a key element of a balanced diet.