Healthy Fats: 6 Recommended Foods
Regular intake of healthy fat is something that helps keep your body in great shape. Although the idea of excluding all fat from the diet has become popular in recent years, it is now known how important it is for people to get fat.
Healthy fat is a source of energy for all cells in the body. It also supports the health of the liver, heart and blood vessels as well as other important parts of the body.
However, it is important to learn to distinguish between bad and good fats, as these two groups are easy to confuse, which can lead to bad habits.
That’s why we now want to talk about six foods that contain healthy fats – you should eat them regularly if you want to ensure a decent supply of good fat (and also its absorption into your body). Keep reading and find out more!
1. Avocado
Recently, the consumption of avocado has risen dramatically, due not only to its brilliant taste and versatility, but also to its nutrients. Avocados are a great addition to an otherwise healthy diet.
- First, avocado is an important source of monounsaturated and polyunsaturated fats, and thus gives your body energy while keeping your cholesterol and triglyceride levels under control.
- 100 grams of avocado gives 15 grams of fat, and thus healthy fat is the most abundant macronutrient in that fruit.
- The benefits of avocado include that it has amino acids and vitamin E, and these factors are essential if you want to keep your body healthy.
2. Nuts
These are commonly known as an absolutely great snack, and they keep your appetite under control. Nuts are high in healthy fats, which benefits the heart, muscles and joints.
- They yield Omega-3 fatty acids known for their cleansing abilities and anti-inflammatory effects.
- They contain about 21 grams of fat per 100 grams, making them a significant source of energy.
- Nuts also contain fiber and antioxidants that protect tissues from the harmful effects of free radicals.
3. Seeds
By adding seeds to your diet, you will get healthy fats in natural ways, and you will take care of your cardiovascular system as well as your muscles.
- First of all, all kinds of seeds provide a significant amount of Omega-3 fatty acids and vitamin E. Both of these factors are distinguished by their anti-inflammatory properties.
- The seeds are filling and perfect for a snack or addition to breakfast.
- In addition, they help improve digestion as they are high in fiber.
Some of the best seeds are of the following qualities:
- linseed
- Chia
- pumpkin seeds
- sesame seeds
- hornbeam
- sunflower
4. Oily fish
Fatty fish is one of the healthiest sources of good fats and essential amino acids.
- Fatty fish is the main source of Omega-3 fatty acids – these are unsaturated fatty acids that help control cholesterol levels and provide protection for the heart.
- In addition, Omega-3 helps control inflammation and keep arteries in good condition.
- Fish has a high biological value protein that helps increase muscle mass.
You can enjoy the following fish, among others:
- salmon
- sardine
- tuna
- Baltic herring
- swordfish
- cod
- mackerel
- trout
5. Egg
Despite the somewhat bad reputation of the egg, it is a real superfood that everyone should enjoy.
- About 70% of an egg’s calories come from fat, of which 8.5 grams are monounsaturated fats.
- In addition, the egg contains important nutrients such as phosphorus, potassium and vitamin A. These help keep the cardiovascular system in good working order.
- In addition, the egg contains a large number of amino acids that provide energy and promote the formation of muscle mass without unnecessary fat.
6. Legumes
When it comes to healthy fat, one cannot forget this miracle food, i.e. legumes.
Although they contain less fat than the other products we mention, regular consumption of legumes will help meet your body’s requirements for healthy fat.
- For example, soy contains 16-18 grams of healthy fat per 100 grams.
- You also get it from chickpeas, lentils and peas.
- In addition, it is good to remember that legumes are one of the best sources of carbohydrates and fiber.
Are you willing to improve your health with good fats? Add all of these foods to your daily routine and take care of your intake of other important nutrients as well so you can maximize your body’s health.
