6 Sources Of Healthy Fats That You Need To Add To Your Diet
Many people think that they need to eliminate fat from their diet in order to be healthy and lose weight. However, this is not only untrue but it is actually dangerous to stop eating fats. Your body needs fats in order to produce energy as well as regulate and produce hormones, support cell growth, enable nutrient absorption, protect your organs and much more. However, there are different types of fats and it is essential that you eat healthy fats. The bad fats that you should avoid are saturated and trans fats which raise the LDL or bad cholesterol in your body. However, polyunsaturated and monounsaturated fats are the good fats which you should include in your daily diet. With that said, we will now take a closer look at 6 foods that contain these healthy fats as well as their benefits.
If you’re a guacamole lover, then this is a great opportunity to add more avocados to your diet. In only 1 average sized avocado, there is approximately 23 grams of monounsaturated fat. About 77% of an avocado is made up of fat and it is also a fantastic source of fiber. Avocados are high in potassium and they even have more potassium than bananas! Studies have shown that people who regularly eat avocados tend to have much lower levels of body fat and belly fat, which just goes to show you won’t get fat by eating the right fat!
Next, walnuts are chock full of omega 3 fatty acid and in particular, alpha-linolenic acid which reduces your risk of heart disease. This particular nut also decreases inflammation and oxidative stress which combats cancer, Alzheimer’s disease, type 2 diabetes etc. Eating walnuts regularly also improves gut health which also reduces your risk of obesity.
One particular animal product that is actually very healthy for you is fatty fish. Some great types of fish to eat include salmon, mackerel, trout, herring etc. These particular fish are full of protein and also omega 3 fatty acids. By regularly eating these fish, you will reduce your risk of depression, heart disease, dementia and many other common problems.
Extra Virgin Olive Oil
Many people use oil when cooking, however, the type of oil that you use counts. One of the best oils to use is extra virgin olive oil as it is full of antioxidants as well as vitamin E and K. Consuming this oil has been shown to reduce cholesterol as well as reduce your risk of developing heart disease and improving overall heart health.
Eggs were once thought of as being unhealthy because the yolks are high in cholesterol and fat. However, new studies show that this cholesterol does not negatively affect your own blood cholesterol levels. Eggs are in fact full of nutrients that help to protect the brain, eyes, as well as assist in weight loss.
Any list on healthy foods would not be complete without dark chocolate. This is one of the few foods that can be regarded as a sweet treat as well as a health food. It has lots of antioxidants, magnesium, manganese, copper as well as fiber. Regularly eating dark chocolate will help to reduce your risk of heart disease and even improve overall brain function.