Like proteins and carbohydrates, consumption of fats is also very important. Fats promote healthy and smooth skin and hair. The right amount of good fats in your diet has proven to improve heart health, lower cholesterol and it might come as a surprise but it also helps the weight loss process since fats keep you full for a longer period of time thus reducing cravings. Good fats include monounsaturated fatty acids (found in plant foods like nuts) and polyunsaturated fatty acids (found in fatty fish). Here is a list of good fats that you need to add to your everyday diet.
1. Oils :
Olive oil is very well known to be healthy. However canola oil and peanut oil are also very healthy and can help lower bad cholesterol and raise good cholesterol. These also help add flavor to food. Avocado oil was introduced around two years ago is good for gut health along with a having a great taste.
2. Nuts :
Nuts contain omega-3 and omega-6 fatty acids which are essential for the body. These acids are not present in the human body and need to be achieved by consuming food rich in these acids. Nuts like almonds, hazelnuts, pecans and walnuts are some of the healthiest nuts. It can be used as an alternative for the junk snacks or even as a good pre-workout snack. These keep you full for a longer period of time and helps lower hunger between meals.
3. Avocados :
Avocado is a nutrient dense fruit consisting of 75% good fats. They contain lutein, beta-carotene, and omega-3 fatty acids which improve skin elasticity thus making you look younger. There are various dips that can be made using this millennial fruit. Even KETO friendly desserts use avocados to increase creaminess.
4. Fatty fish :
Fish like salmon, mackerel and tuna are some of the oily fish available to us. They are known to lower inflammation, reduce the risk of heart diseases, arthritis and even cancer. They are a good source of protein too.
5. Cheese :
Cheese is incredibly nutritious. A single slice of cheese has around 6-7 grams of protein which is more than that in a glass of milk. The fats in cheese reduce the risk of type-2 diabetes. It is usually a part of everybody’s diet already because of its great taste and doesn’t require any conscious effort to be consumed.
Sunflower, hemp, chia, pumpkin and flax seeds are some of the seeds that are high in oil content. They go great in salads and as a toasty topping for various baked items. When consumed immediately after a meal, seeds can help lower blood sugar levels. They help keep your hair shiny and also promote good digestion. Seeds help lower cholesterol and reduce the risk of cancer. Some researches proved that they reduce the tumor growth to some extent.
Those were some foods containing good fats that need to be included in your everyday diet. Sneak them into your meals for better gut health and good looking skin. Healthy fats are also good for the nervous system and to reduce dryness of eyes. They lower the risk of a lot of diseases. Consider all the health benefits and do not hesitate to add some fat to your meals.