What are Healthy Fats to Eat?
We’ve always been told that fats aren’t good for us, and that is why we gain weight. What we haven’t been told is that there a lot of good fatty foods out there that should be incorporated into our diets. It took me a long time to realize that I should include certain foods that have high amounts of fats in them, and most of my diet was based off of low fat, low carbs, and high protein foods. I now try to include an abundance of fatty foods, which are proven to be good for your overall health. So what are some healthy fats to eat?
Avocados are different from other fruits. Most fruits contain carbs and are low in fat, where as avocados are mostly fat. The majority of the fat in an avocado is oleic acid, which is a monounsaturated fatty acid that is also the major component in olive oil and is believed to reduce inflammation and to have beneficial effects on genes linked to cancer. Avocados are also high in fiber and are proven to have more potassium in a single serving than bananas do. I normally find avocados fairly bland to eat alone but they are a great addition to any meal such as sliced on toast, a salad, or even in a wrap or sandwich.
People will argue against the consumption of a whole egg due to the fact that the yolks are high in cholesterol and fats, and say that egg whites are a healthier option because they are low in fat and cholesterol. Some studies have shown that cholesterol in eggs does not have affect the cholesterol in our blood, which means that the consumption of the yolks isn’t a bad thing. Whole eggs are loaded with vitamins and minerals, as well as a good amount of fat and protein per serving. Studies have shown that people who replace grain or high carbohydrate based breakfasts with eggs end up staying full longer, eating less calories, and losing weight. Whole eggs are an essential part of my diet because of the amount of healthy fats and the amount of protein in each one.
Nuts are high in healthy fats, fibre, and a good plant-based source of protein. There are a variety of different nuts, all with different benefits. My go to nuts are either almonds or cashews. Almonds are a great source for magnesium and vitamin E. Studies have shown that consuming almonds will lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. Cashews on the other hand are one of the lowest fibre nuts, but they are packed with vitamins, minerals, and antioxidants. This includes vitamins E, K, and B6. The minerals include copper, phosphorus, zinc, magneisum, iron, and selenium. These vitamins and minerals help maintain good bodily function. My favourite benefit of almonds or cashews is that they reduce my hunger. A handful of almonds or cashews fills you with a good amount of fat, protein, fibre, and calories which in turn will make you feel full.
Fatty fish such as salmon is a staple in my diet. Salmon offers a lot of different benefits for your health. Salmon is rich in omega-3 fatty acids, high in protein, and high in B vitamins. Studies have shown that salmon may help to reduce the risk of heart disease due to the fact that salmon boosts omega-3s in the blood which helps to properly balance the amounts of omega-3 and omega-6 fatty acids in the blood. Like other high-protein foods, salmon helps to regulate hormones that make you feel full. Because of this, consuming salmon may help with weight control, and weight loss. I love salmon because of the fact that there are so many options when cooking it. I normally bake my salmon. I find it easier and less messy. My favourite sauces to use are either a maple-bbq sauce, or a spicier sauce such as jerk. It is extremely tasty and healthy as well.
There are many other healthy fatty foods that provide an abundance of different benefits to your overall health but the above mentioned are my favourites that I have on a regular basis. Just remember that not all fat is bad fat, and that it is important to include some of these types of foods in your diet in order to promote a healthier lifestyle.
Until next time,