Healthy Fat Diet: Monosaturated fat and polyunsaturated fats (Omega- 3 and Omega-6) are included under the healthy fats which body needs for proper functioning.
In a way, it is an essential nutrient which one should not shy away. The absorption of specific nutrients, hormone function and memory are adversely affected in case of deficiency of healthy fats in our body.
These healthy fats also induce a sense of fullness and slow down the digestion of carbohydrates in our bodies.
Here are 9 foods which you should include in your diet to maintain the healthy fat levels in your body:
9 Good Fats For Weight Loss
Eggs are the rich source of protein which also contains Vitamin B and Vitamin D. The egg yolk contains saturated fat which is a healthy fat. Eggs support the function of muscles, brain, liver, and nerves. Research on Chinese adult claim that one egg every day reduces the risk of cardiovascular disease.
The health benefits of avocado cannot be undermined. It is also high in monounsaturated fat called oleic acid which acts as anti-inflammatory and responsible for cancer prevention. Various studies on animals conclude that avocado oil is useful in diabetes and heart diseases.
The presence of lutein improves eye health. Avocado is a rich source of potassium and is also high in fiber.
3. Fatty Fish
Fatty fish can significantly improve your brain and heart with the presence of Omega-3 and unsaturated fatty acids. Some of the fish options are salmon, tuna, sardines, herring, trout, and mackerel. You should avoid the heavy mercury fishes like shark, tilefish, swordfish and king mackerel.
4. Chia Seeds
Rich in Omega-3 fatty acids, it is a plant-based source of omega-3 which helps in controlling the high blood sugar. Omega-3 reduces triglycerides in the blood and relieves rheumatoid arthritis symptoms. Chia seeds are also rich in calcium, fiber, iron, protein and full of antioxidants.
It is an excellent egg replacement for a vegan diet.
Nuts are rich in proteins, minerals, fats, vitamins, phytosterols, and fiber. They are useful in the prevention of type 2 diabetes and cardiovascular disease. Each nut has a slightly different nutritional profile but the people who eat nuts regularly cannot gain weight easily.
6. Dark Chocolates
Dark chocolates are a rich source of healthy fats, calcium, magnesium, and potassium. Researches show that dark chocolate can reduce heart risk and improves brain function. It is rich in flavonoid antioxidants, making it more powerful than blueberry powder.
Consist of almost unsaturated fats, flaxseeds are rich in fiber and Omega-3 fatty acids. It helps control cholesterol and induces the feeling of fullness. The lignans present in flaxseeds are a rich source of antioxidants and estrogen. The increased intake of lignans reduces cardiovascular risks.
8. Seed and nut butter
High in polyunsaturated and monosaturated fat, these are the good spread options that are high in calories but high with healthy fat content too. However, you should restrict their consumption up to 2 tablespoons per day to limit your calorie gain.
Fat is an important macronutrient that is essential to lead a healthy life. The focus should be on the monosaturated and polyunsaturated intake with the restricted intake to regulate the calories.
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