Which Foods Contain Healthy Fats
One of the best ways to stay healthy and ensure a long life is to eat a well balanced diet. A healthy diet combined with regular exercise does more for your health than most medicines ever could. Contrary to popular belief, fats are an essential part of a nutritious diet. So called 'good fats' are actually healthy for you in moderation, and can help lower cholesterol and high blood pressure.
Good fats are polyunsaturated and monounsaturated fats, and are usually in liquid form, like oil. Bad fats are saturated fats, which tend to be solid at room temperature like butter, ghee, bacon or animal fat.
At OneHowTo we want to promote a healthy diet, so we will explain which foods contain healthy fats. Remember that these types of fats are essential for our bodies.
Healthy fats: meat and fish
It is important to be able to distinguish which animals are healthy to eat and which are less healthy. In general, red meat contains the most amount of saturated fats, and therefore should be consumed sparingly. White meat like poultry contains far less fat than red meat and so can be consumed more often.
Fish is an animal that contains a great amount of good fats, like omega-3 fatty acids, and should be consumed with greater frequency. Fish such as salmon, sardines, trout, mackerel and shellfish, are especially rich in healthy fats.
Healthy fats: olive oil
Choosing virgin or extra virgin olive oil is a health guarantee, since it has not lost any of its antioxidant properties, which are so beneficial to our bodies. Olive oil is perfect for maintaining a healthy and balanced diet if you consume it raw - i.e. cold - since the process of cooking healthy fats turns them into bad fats. For that reason, we recommend you avoid using it for frying.
Healthy fats: cocoa
Cocoa beans and pure cocoa are surprisingly quite beneficial for our body. Also, cocoa butter is a good source of healthy fats and it is also rich in antioxidant properties. So don't feel so guilty to indulge in a little chocolate! Just remember that it should be as pure as possible, without milk and with a minimal amount of sugar.
Healthy fats: nuts and seeds
Walnuts, pistachios, cashews, almonds... Nuts are not only rich in healthy fats, but also give us a good amount of minerals and essential fatty acids. They are therefore essential for our bodily function and development.
Furthermore, seeds such as sunflower or sesame seeds are also perfect ingredients to add to our recipes, as they provide a good dose of healthy fats. Sprinkle them on salads or soups and incorporate them into shakes. Also, seeds are rich in Omega 3 and fibre, so they are also ideal for preventing constipation.
Healthy fats: coconut and avocado
Coconut fat is considered a healthy fat because it is not stored nor does it accumulate in our tissues and organs easily. In fact, quite the opposite; our body metabolises it quickly, so consuming coconut can be a good source of energy. Furthermore, coconut oil is perfect for use in the kitchen, because it does not oxidise when heated. It is a healthy vegetable oil perfect for incorporating into your diet.
Avocado is another perfect fruit to include in your diet. It is rich in healthy fats and also very versatile; it can be used in various recipes. Among its many properties, its fibre and mineral content makes it a perfect food for your body.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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- Remember that these healthy fats should be consumed in moderation. Although they are healthy, these fats can contribute to weight gain when eaten in excess.