When it comes to eating healthy, the one thing that people immediately think to cut out of their diets is fats. While some fats are horrible for your body, as they can increase your cholesterol levels and put you at risk for various diseases, there are also fats that are good for you. These include monounsaturated fats and polyunsaturated fats. They, in turn, help regulate your body’s cholesterol levels, are nutrient-rich, anti-inflammatory, and reduce your risk of heart diseases. So, the next time you think of cutting fats out of your diet, do some research and understand the difference between various fats to see which ones you should eat, and which ones you shouldn’t. And to help, here are a few foods with healthy fats that you should be consuming.
Olive oil
Packed with monounsaturated fats, olive oil reduces the risk of a heart disease, is rich in antioxidants, and even helps in improving cognitive functioning. Extra virgin olive oil, refined without any chemicals, is your best option.
Nuts and nut by-products
Nuts like almonds, pistachios, walnuts and cashews, among others, are packed with healthy fats. But when eating certain nuts, like cashews, pay attention to portion sizes, because one too many can be unhealthy. This is because cashews anyway contain more fat than the others. Plus, nut butters and other nut by-products are also good to eat, but in moderation.
Avocados
Avocados are primarily made up of monounsaturated fats, which help increase the levels of good cholesterol in your body, and even contain Vitamin E and antioxidants.
Salmon and tuna
Both these fishes contain high levels of Omega 3-fatty acids, which are essential for our bodily health. Omega 3-fatty acids help with cognitive functioning and, more importantly, in keeping the health of your heart at its best.
Egg yolks
Owing to previous research, people believed that eating egg whites was healthier than eating the yolk, or the whole egg. This is because the yolk contains fat which they found to increase cholesterol levels. But besides fat, egg yolks also contain important vitamins and nutrients; and according to the newest research, eating foods with cholesterol does not raise your body’s cholesterol levels. So, go ahead and eat that whole egg.
