SHARES
“Fats used to be my biggest enemy until I heard some good things about them.”
When people think of fats, they only think that it’s the culprit of many diseases such as obesity, heart disease, stroke. Fats are not that bad for you. In fact, they can be super healthy if you make the right choices of food.
Healthy and Unhealthy Fats
Healthy fats include monounsaturated fats and polyunsaturated fats. They can lower LDL (bad cholesterol), improve insulin and blood sugar levels, lower the risk of cardiovascular diseases. Examples of polyunsaturated fats are omega-3 and omega-6 fatty acids.
Saturated fats, on the other hand, are unhealthy. They are thought to raise cholesterol level and affect your heart. Another unhealthy fat that you should avoid is trans fats. They increase the risk of heart attack, stroke, diabetes. They are found in fried food and margarine. So, not all fat foods are your enemies.
Healthy Fats That You Should Eat More Of
1. Avocado
Avocado is high in monounsaturated fats, oleic acid, which has anti-inflammatory properties and prevent cancer. Also, it has a lot of potassium, more than that of a banana. Avocado is also a high fibre food that can lower your LDL (bad cholesterol) and raise your HDL (good cholesterol). You can top your salad with avocado to replace saturated fats like mayonnaise.
2. Fatty Fish
Fatty fish like salmon, tuna, mackerel is a good source of omega-3 fatty acids and vitamin D, which is good for you. It can lower risk of dementia, depression, and heart diseases. Moreover, Omega-3 fatty acid also increase sleep inducing hormone, serotonin. So, try adding fatty fish into your diet if you are suffering from sleepless nights!
3. Olives
There is reason why many opt for extra virgin olive oil over other oils in their diet. Olive oil is loaded with monounsaturated fats, Vitamin E, D, and some powerful antioxidants. They are great for lowering your blood pressure and preventing cardiovascular diseases.
4. Dark Chocolate
Next time when you are craving for sweets, try indulging in dark chocolate with at least 70% cocoa. It contains healthy fats, fibre, iron, magnesium, and antioxidants. It is effective in preventing cardiovascular diseases.
Photo by rajbhoy from Flickr
5. Nuts
People who eats nuts are less likely to develop various diseases. Nuts such as almonds, walnuts, macadamia nuts are rich in healthy fats, fibre, protein, vitamin, minerals, antioxidants, and phytosterols that lower the risk of type 2 diabetes and cardiovascular diseases.
6. Chia Seeds
Due to their small size, chia seeds are generally not perceived as fatty foods. However, chia seeds are loaded with nutrients, and much of their calorie come from fats. They contain omega-3 fatty acids, fibre, minerals, which are good for your health. You can incorporate chia seeds into your diet by adding them to smoothies, or soak them overnight with milk to make chia pudding.
Photo by silvia Ramos from Flickr
7. Whole Eggs
We all know that eggs are good source of protein. However, we tend to skip egg yolk as they are fats. Though it is true that egg yolk contains more fat than egg white, it is also rich in important nutrients that are beneficial to us. Whole egg contains choline, a vitamin B that is good for our brain and heart health. There are also many easy ways to cook them: scramble, fry, poach, boil, and so on.
8. Yogurt
Full fat yogurt contains probiotics that is excellent for your digestive health, reducing obesity and weight gain. However, read the label mindfully to avoid yogurt that is high in sugar content.
9. Tofu
Tofu is a plant based protein that is made with soybeans. It is rich in mono-unsaturated fats, poly-unsaturated fats, as well as protein and calcium. You can replace red meat with tofu to reduce your saturated fats intake.
10. Cheese
Cheese used to be demonized. While it contains more saturated fats, they are also loaded with calcium, protein, vitamin B12, selenium, phosphorus which are good for you.
Photo by Harlan Harris from Flickr
Conclusion
Fats are one of the nutrients that your body needs. It does you a whole lot of good as long as you choose mindfully and eat in moderation.
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References:
1. Gunnars K. 10 high-fat foods that are actually super healthy [Internet]. Healthline Media a Red Ventures Company. 2017 [Available from: https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods; last accessed on 2020 Mar 20]
2. Leonard J. What are the most healthful high-fat foods? [Internet]. Helathline Media UK Ltd, Brighton, UK, a Red Ventures Company. 2018[ Available from: https://www.medicalnewstoday.com/articles/322295; last accessed on 2020 Mar 20]
by Chang Xian
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