Add These 6 Foods To Your Diet To Consume Healthy Fats
Consuming healthy fats on a regular basis is one of the eating habits that can keep the body in optimal condition.
Although we thought at some point that the right thing was to eliminate fats from the diet, nowadays it is known that it is very important to eat them in a certain amount.
This is due to the fact that they represent a source of energy for the cells and, in addition, they take care of the liver, cardiovascular system and other important functions that help to keep the body healthy.
However, it is essential to learn to differentiate between “harmful fats” and healthy fats, as some consumers get confused and end up making poor choices in their diets.
Therefore, today we want to share 6 ideal foods to eat regularly and consume healthy fats, ensuring the correct absorption of this important nutrient.
Discover them!
Perfect Foods to Consume Healthy Fats
1. Avocado
In recent years, avocado consumption has become quite popular around the world, not only because its flavor is delicious and versatile, but also because its essential nutrients complement every type of healthy diet.
- It is a major source of monounsaturated and polyunsaturated fats, which help provide energy for the body while controlling the accumulation of cholesterol and triglycerides.
- Every 100 grams of avocado provides up to 15 grams of fat, which is its main macronutrient.
- Among other things, it is worth mentioning that it contains amino acids and vitamin E, which are essential for keeping the body healthy.
2. Oilseeds
Known as a healthy appetizer to calm food cravings, oilseeds concentrate an important amount of good fats that benefit heart, muscle and joint health.
- They contain omega 3 fatty acids, recognized for their ability to clean arteries and relieve inflammation.
- Offer up to 21 grams of fat per 100 gram serving, being an important source of energy.
- They contain fibers and antioxidant compounds that, in turn, protect tissues against the harmful action of free radicals.
3. Seeds
Including seeds in your diet is a natural option for consuming healthy fats that benefit your heart and muscle health.
- This food, in any of its varieties, offers important amounts of omega 3 and vitamin E, both recognized for their anti-inflammatory and protective action.
- They are satiating and can be consumed as part of breakfast or snacks between meals.
- They also help to improve digestion thanks to their high fiber content.
Among the most recommended, it is worth mentioning:
- Linseed
- creaky
- Pumpkin
- Sesame
- greek hay
- Sunflower
4. Blue fish
Blue fish are among the natural foods with the highest content of healthy fats and essential amino acids.
- They are one of the main sources of omega 3, an unsaturated fatty acid that helps control cholesterol while protecting the heart.
- This nutrient controls inflammatory imbalances and helps maintain healthy arterial health.
- It contains proteins of high biological value, which participate in the formation of muscle mass.
You can consume varieties such as:
- Salmon
- Sardine
- Tuna
- Herring
- Swordfish
- Cod
- Mackerel
- Trout
5. Eggs
Despite the bad they had for many years, eggs have become a fundamental food within any food plan.
- About 70% of its calories come from fat, of which there are 8.5 grams of the monounsaturated type.
- They contain micronutrients such as phosphorus, potassium and vitamin A, which help maintain good cardiovascular function.
- Offers a good amount of amino acids, which provide energy while promoting the strengthening of lean body mass.
6. Legumes
When talking about healthy sources of fat for the body, we cannot forget the wonderful legumes.
Although its content is lower compared to other foods, its regular intake can help meet the body’s requirements.
- Varieties like soy provide between 16 and 18 grams of healthy fats in every 100 gram serving.
- However, it is also possible to obtain fat from chickpeas, lentils and peas.
- It is important to mention that, in addition to this nutrient, this food is one of the best sources of carbohydrates and fiber.
Ready to consume healthy fats and enjoy all their benefits? Include these foods in your regular diet and supplement them with other essential nutrients to keep your body healthy.
