Usually, when people think about ‘fat’, they think of something that is harmful and should be avoided. One of the biggest mistakes people make while going on a low-carb diet is that they eliminate fat from their diet. All fats are not bad for health; some unsaturated fats are essential for keeping your body fit.
All nutritionists and fitness coaches always teach that a low-fat diet is the key to success. However, a low-fat diet can make you more hungry, frustrated and crappy. Our body needs fats because they are part of a balanced diet. They give us baby-smooth skin, energy and provide us with important fatty acids. So eating fats is healthy, but it is necessary to pick the right one. Most of us replace the essential fats with carbs and then miss out the benefits of the healthy fats.
What are good fats and bad fats?
Fats are divided into two main categories: saturated and unsaturated fats. Unsaturated fats are the good ones and help lower the cholesterol levels. They are mostly found in vegetable oils, fish, almond, cashews, etc.
The saturated fats are harmful to our health if consumed in larger quantities. These bad fats can raise the levels of cholesterol, cause obesity, and clog the arteries. These fats are found in meat, high-fat dairy products, microwave popcorn, baked goods, margarine, etc. So to decrease the risk of heart diseases, obesity and cholesterol problems, you should increase HDL (Good cholesterol) and decrease the LDL (bad cholesterol) in your diet.
7 foods that contain good fat
Fish is an excellent source of omega-3 fatty acids. These are the healthy and good fats that are essential for your body. Eating fish can make your brain sharp and healthy and reduce the risk of heart diseases and high cholesterol to a great extent.
Avocados are full of healthy fats. This green fruit is delicious and comes with a lot of other benefits. Eating this fruit with other foods will help your body absorb the nutrients from the foods. It is tasty and full of calories.
Seeds are a great source of good fats. Sunflower seeds, pumpkin seeds, flaxseeds and sesame seeds are packed with healthy fats. Flaxseeds are the most popular because they are beneficial for the health of the heart. The flaxseeds can be sprinkled onto any food. You can use them on salads, yoghurt, or anything you like.
Nuts are another great source of good fats. Almonds and walnuts are especially considered beneficial for lowering high cholesterol and maintaining a heart-healthy diet.
5. Olive Oil
Olive oil is full of healthy fats. Try using olive oil in most of your foods. Even if you’re making a salad, add a tablespoon of olive oil in it. You can use olive oil instead of butter and margarine while baking too.
Vegetables like spinach, Brussels sprouts and other dark green ones contain good fats.
Eggs are also full of omega-3s. So to stay healthy, include eggs in your diet too.