What are Healthy fats and which ones should you have?

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In an attempt to lose weight, we often eliminate fats completely from our diet. But what is the use of it when we are unknowingly causing more harm than good, to our body?  The fats that we consume build majority of the cell walls. Insufficient fat intake is likely to stiffen the cell walls which in turn will make it difficult for nutrients to pass through and nourish our cells.

There’s something known as good fats, also called unsaturated fats, that are known for lowering cholesterol levels and reducing the risk of heart diseases. Here are 5 such healthy fat-foods that should be a part of your diet.

 

Fish (Tuna, Salmon, Trout)

Fish is a rich source of omega 3 EFAs (essential fatty acids) that help you burn body fat, and also contains vitamin D and selenium. Fishes have low content of saturated fat. They help in blood sugar level regulation, bad cholesterol elimination and skin rejuvenation. And the best part is that you can cook fish any which way you want and they’d still taste delicious

 

Avocados

Avocados are about 77% fat and are rich in Oleic acid which is also a prime fatty acid found in olive oil. Avocados are also a great source of potassium, and are highly fibrous. The fruit is known to lower bad cholesterol levels and elevate good cholesterol levels in the body.

 

Cheese

Nutritional content of cheese is quite high. Along with being a good source of calcium, vitamin B12 and a bunch of other minerals, it contains proteins, and fatty acids that are responsible for reduced risk of cardiovascular diseases. However, cheese also contains saturated fats and sodium. Therefore, the best way to consume cheese is to pick non-processed cheese labelled low-fat and low-sodium, and to eat in moderation. Parmigiano, Italian Ricotta, Cottage Cheese, Feta are some examples.

 

Whole Eggs

Whole eggs are packed with vitamins (A, D, E and K), omega 3 fats and antioxidants. Most of you prefer only the egg whites on your plates. But it may be time to change that. This understanding is based on the fact that egg yolks are high in cholesterol. And therefore to control the level of cholesterol in our body, one should avoid the intake of cholesterol-high foods. However, things are not as simple as they seem. Our liver produces cholesterol and when we consume foods that are high in cholesterol, the liver produces less of it. So, the overall level doesn’t change much. In fact, egg yolks can help increase the HDL cholesterol in your body, which is the good cholesterol associated with lower risk of heart diseases.

Moreover, eggs are good for your eyes and brain!

 

Full-Fat Yogurt

Yogurt contains proteins that are rich in amino acids, which are known to help with weight loss by burning fat. Additionally, yogurt is a great source of vitamins, minerals and calcium. And the probiotic bacteria present in yogurt, help in better digestion.

 

Nuts

Just like egg yolks, till recently, nuts had a bad reputation among nutritionists for being high in calories and fat. However, new evidences have been found that suggest low consumption of nuts and seeds could result in increased risk of cardiovascular diseases or diabetes. Nuts contain the good fat—mono- and poly-unsaturated fats and omega-3 acids—which balance out the effects of saturated fats that are present in them. The fiber and protein content in nuts is also quite high. Plus, nuts are low-maintenance. They can be stored easily anywhere, and last long. One of the best snacks you could have at work!

 

Reference links:

https://www.medicalnewstoday.com/articles/299147.php
https://www.hsph.harvard.edu/nutritionsource/fish/
https://www.healthline.com/nutrition/how-many-eggs-should-you-eat
https://www.healthline.com/nutrition/11-health-benefits-of-fish
http://time.com/4536939/egg-white-yolk-cholesterol/
http://www.aminoacid-studies.com/areas-of-use/fat-burning.html
https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts

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