We have all being made to believe that fats are unhealthy for us. Often we avoid all fats especially when gymming or dieting. But fats are essential for the greasing of our body and keeping us healthy. While it’s a good idea to limit saturated fats (cheese, meat, butter and desserts), our bodies still need fat to aid in the absorption of fat-soluble vitamins (like vitamins A, E, D and K)
Researches have shown that fat not only makes you feel full for longer periods of time. It is also know to help keep the brain active and healthy till old age.
The key is to know the difference between good fats (monounsaturated and polyunsaturated) and avoid the bad fats (trans and saturated fats).
Here are five healthy fats you must include in your diet:
Avocados: Yes, avocados are high in fat but they contain a very high amount of monounsaturated fat which is heart-healthy kind and lowers bad cholesterol. In fact the U.S. government has even revised its official nutrition guidelines and urges Americans to eat more avocados. Moderation is still key, since one medium avocado boasts 30 grams of fat. Try substituting avocadoes for butter or replace the mayo on your sandwich with avocado slices.
Eggs: Eggs are a superfood in themselves! They are an inexpensive and easy source of protein. People often think eggs whites are healthier but the egg yolk contains some fat and important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.
Olive Oil: Olive oil is commonly used in one of the most successful diets the Mediterranean diet, and the health benefits of olive oil are many. Studies show that olive oil reduces the risk of heart disease, blood pressure and certain types of cancer. However, it still packs 100 calories per tablespoon, so moderation is important if you’re watching your weight.
Nuts: They pack a nutritional punch. Nuts like almonds, walnuts and pistachios are rich in benefits. Almonds are the richest in vitamin E; walnuts contain a plant-based omega-3 fatty acid; and pistachios have lutein and carotenoids important for eye health. Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes. In terms of getting the most from your snack, pistachios win hands down. One of the lowest-fat nuts, you get 49 pistachios in a 1-ounce serving, compared to 23 almonds or 14 walnut halves.
Fatty Fish: While the word “fatty fish” is weird and unappealing, but actually, these are the healthiest and most delicious fish ever. Oily fishes like salmon, tuna, sardines, mackerel and trout are full of omega-3 fatty acids—good fats, unlike the bad saturated fat you find in most meats. According to the American Heart Association, people should eat at least two servings weekly of lake herring, lake trout, mackerel, salmon, sardines or tuna for the healthy omega-3 fats they contain.
