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¿Cuál es la grasa más saludable para el ser humano? La ciencia responde

¿Cuál es la grasa más saludable para el ser humano? La ciencia responde

¿Cuál es la grasa más saludable para el ser humano?

Durante décadas, la grasa fue considerada el enemigo número uno de la salud. Sin embargo, hoy la evidencia científica es clara: no todas las grasas son iguales. De hecho, algunas son esenciales para el buen funcionamiento del organismo.

Pero entonces surge la pregunta clave:

¿Cuál es realmente la grasa más saludable para el ser humano?

En este artículo analizamos la evidencia científica actual, desmontamos mitos y explicamos por qué el aceite de oliva virgen extra ecológico se posiciona como la referencia dentro de la alimentación saludable y gourmet de alta calidad.

Tipos de grasa: entender la diferencia es clave

Para responder correctamente debemos diferenciar entre los principales tipos de grasa presentes en la alimentación.

1 Grasas saturadas

Presentes en mantequilla, carnes procesadas y algunos lácteos.
Un consumo elevado se asocia con mayor riesgo cardiovascular según la Organización Mundial de la Salud (OMS).

🔗 Fuente recomendada: https://www.who.int

2 Grasas trans

Grasas industriales presentes en productos ultra procesados.
Son consideradas las más perjudiciales para la salud cardiovascular y la OMS recomienda reducirlas prácticamente a cero en la dieta.

3 Grasas insaturadas

Aquí encontramos la verdadera diferencia:

- Monoinsaturadas

- Poliinsaturadas

Son las grasas asociadas con mejor salud metabólica y cardiovascular dentro de patrones dietéticos equilibrados.

Entonces… ¿Cuál es la grasa más saludable?

La evidencia científica señala que las grasas monoinsaturadas, especialmente las presentes en el aceite de oliva virgen extra (AOVE), son las más beneficiosas para el organismo.

¿Por qué?

Porque:

  1. Mejoran el perfil lipídico (aumentan HDL y ayudan a mantener niveles saludables de LDL)
  2. Contribuyen al equilibrio inflamatorio
  3. Contienen antioxidantes naturales (polifenoles)
  4. Se asocian con menor riesgo cardiovascular dentro de la dieta mediterránea

Según la Harvard T.H. Chan School of Public Health, el aceite de oliva es la principal fuente de grasa saludable en la dieta mediterránea, patrón alimentario vinculado con mayor longevidad.

¿Qué hace especial al aceite de oliva virgen extra ecológico?

No todo aceite de oliva es igual.

Diferencias entre aceite refinado y virgen extra

El aceite de oliva virgen extra:

  1. Se obtiene únicamente por procedimientos mecánicos
  2. No sufre procesos químicos
  3. Conserva polifenoles y antioxidantes naturales
  4. Mantiene su perfil sensorial intacto

En cambio, los aceites refinados pierden gran parte de sus compuestos bioactivos durante el proceso industrial.

El valor añadido del AOVE ecológico

Cuando además es ecológico:

- Se cultiva sin pesticidas sintéticos

- Respeta el equilibrio natural del suelo

- Refuerza un modelo de alimentación coherente y sostenible

En este sentido, un AOVE ecológico premium como el de
🔗 FINCA HOSTALETS 1898
representa no solo una grasa saludable, sino una filosofía gastronómica basada en el respeto al terroir.

También puedes descubrir nuestro proceso artesanal aquí:
🔗 https://fincahostalets1898.com/proceso-elaboracion

¿Qué dice la ciencia sobre el aceite de oliva y la salud?

Uno de los estudios más relevantes es el ensayo PREDIMED, publicado en el New England Journal of Medicine, que demostró que una dieta mediterránea suplementada con aceite de oliva virgen extra reduce significativamente el riesgo cardiovascular.

🔗 Estudio PREDIMED:
https://www.nejm.org/doi/full/10.1056/NEJMoa1200303

Además, los polifenoles del AOVE han sido reconocidos por la Autoridad Europea de Seguridad Alimentaria (EFSA) por su contribución a la protección de los lípidos sanguíneos frente al daño oxidativo cuando se consumen en cantidades adecuadas dentro de la dieta habitual.

🔗 EFSA Journal:
https://www.efsa.europa.eu/en/efsajournal/pub/2033

¿Es el aceite de oliva la mejor grasa para cocinar?

Sí, y este punto genera muchas dudas.

Gracias a su estabilidad oxidativa y su alto contenido en antioxidantes, el aceite de oliva virgen extra:

  • Resiste bien temperaturas de cocción habituales

  • Es más estable que muchos aceites vegetales refinados

  • Mantiene su perfil nutricional dentro de un uso doméstico moderado

Por tanto, es adecuado tanto en crudo como para cocina moderada.

Cómo consumir el AOVE para aprovechar mejor sus beneficios

Imagen de Story Pin

El aceite de oliva virgen extra forma parte del patrón alimentario mediterráneo desde hace siglos. La ciencia moderna respalda su consumo regular dentro de una dieta equilibrada.

Los estudios sitúan la ingesta habitual en torno a 20 a 50 ml diarios, lo que equivale aproximadamente a:

- 2–4 cucharadas soperas distribuidas en el día

- 2–4 cucharaditas añadidas en diferentes comidas

- o un pequeño vasito tipo “shot” (30–40 ml) dentro del patrón alimentario habitual

Lo determinante no es el momento exacto, sino la constancia y la calidad del aceite.

En crudo: preservar su riqueza natural

Consumido en crudo —sobre pan, ensaladas, verduras, legumbres o como toque final de un plato— el AOVE conserva mejor su perfil fenólico y antioxidante.

Por la mañana: integrar el hábito

En muchas regiones mediterráneas es habitual comenzar el día con aceite de oliva en el desayuno, por ejemplo en una tostada con tomate fresco. Esta práctica facilita incorporar grasas monoinsaturadas de calidad dentro de un patrón equilibrado.

AOVE con limón: una combinación natural

La mezcla de aceite de oliva virgen extra con zumo de limón forma parte de la tradición culinaria mediterránea.

Desde el punto de vista nutricional:

  1. El AOVE aporta grasas monoinsaturadas y compuestos fenólicos.
  2. El limón aporta vitamina C y flavonoides antioxidantes.

Ambos pueden integrarse dentro de una alimentación equilibrada y natural.

Imagen de Story Pin

En cocina moderada

Gracias a su composición rica en ácido oleico y antioxidantes naturales, el aceite de oliva virgen extra presenta buena estabilidad para uso doméstico habitual, pudiendo emplearse tanto en crudo como en cocina moderada.

En definitiva, el beneficio del aceite de oliva virgen extra no depende de un gesto aislado, sino de su integración constante en la alimentación diaria. Calidad, equilibrio y regularidad son las claves.

Conclusión: la grasa más saludable combina ciencia y naturaleza

La evidencia científica actual es clara:

Las grasas monoinsaturadas, especialmente las del aceite de oliva virgen extra, son la opción más saludable dentro de una dieta equilibrada.

Y cuando ese aceite es:

  1. Virgen extra
  2. Ecológico
  3. De producción artesanal
  4. Rico en polifenoles

No solo hablamos de salud, sino de excelencia gastronómica.

Porque elegir la grasa adecuada no es solo una cuestión nutricional.
Es una declaración de criterio, cultura y respeto por lo que consumimos.

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Oil tasting and sampling at DeliShop
Tasting and sampling of Finca Hostalets Organic Extra Virgin Olive Oil Location: DeliShop Barcelona Date: May 2015 Schedule: 4pm to 6pm We organized a tasting for about 10 guests in collaboration with DeliShop, one of our partner stores in Barcelona. We prepared the table with the necessary elements for the tasting of Finca Hostalets Organic Extra Virgin Olive Oil. José Seuma, olive grower and CEO of Finca Hostalets, an expert in the field, gave a short presentation of the brand (Finca Hostalets) and its oil. We reached the recommended capacity because José provides a more personal touch with smaller groups. We had tasters from various countries, all very interested in extra virgin olive oil and olive juice. Each of the attendees repeated what José explained about the oil tasting.
Clipping Enero 2013
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Clipping January 2013
Appearances of Finca Hostalets in the print media. Magazines and newspapers from January 2013.
Clipping Diciembre 2012
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Clipping December 2012
Our appearances in the print media during the month of December 2012
Clipping Noviembre 2012
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Clipping November 2012
Our appearances in the print media during the month of November 2012