There are three types of fats; unsaturated, saturated, and trans fats. Fats that come from natural foods including coconut which contains MCT Oil are good fats. Trans and some of the saturated fats are not healthy, and one should avoid them as much as possible. Most of the processed foods including baked pastries contain unhealthy fats. One should eat such foods in moderation. Healthy fats promote good health, and one should include them in their diet.
So, what are some of the healthy fats that you should add to your diet?
Fish mainly contains omega 3 oils that are good for your health. The fats help in boosting brain function since the brain is mainly made up of fat. Polyunsaturated omega 3 fats, DHA, and eicosapentaenoic acid found in fish help to enhance brain function fight chronic disease, and also help to prevent inflammation. The best fish that are rich in healthy fats and are low in mercury include salmon, herring, and sardines. The trout, pacific mackerel, and oysters are also good sources of omega -3 fats.
Fruits are healthy, and one should eat a variety of fruits to reap their benefits. Avocados are rich in healthy fats. The main reason why you should eat avocados regularly is that they help lower bad cholesterol, reduce blood sugar, and also help in maintaining good cholesterol levels. Consuming healthy fats also promotes the absorption of vitamins in the body. Fat-soluble vitamins including vitamins K, A, and D are better absorbed in the body when served with some oil. That is why it is advisable to serve salads with fats. Avocados are high in fat and one should take them in moderation. However, it is important to note that avocados consist of “healthy” fats.
- Coconut oil
Not only is the coconut oil healthy, but it also has a great taste, and may be used to cook foods at high temperatures. Another advantage of coconut oil is that it contains Medium Chain Triglycerides, which are responsible for instant energy which cannot be stored in the body. Consuming coconut oil is one of the simple ways you can easily lose weight. Though coconut oil is classified under saturated fats, its main component is lauric acid, which has anti-bacterial and anti-inflammatory properties, hence it promotes good health.
- Olive oil
Consuming olive oil regularly and in moderation can help to lower your risk of getting heart disease, various types of cancer, as well as diabetes among other health complications. Another advantage of consuming olive oil is that its rich in antioxidants and the high levels of oleic acid slows down the aging process. Extra virgin olive oil is the healthiest form of olive oil as the extraction process is natural with minimal processing. It is also good to consume plenty of olive fruits. In their natural form, you will get more oleic acid and antioxidants which helps in preventing the cell damage. Olives also contain fiber, iron, and copper which are essential for good health.
Other sources of healthy fats include; nuts, eggs, and dairy products. A balanced diet is essential for good health. When choosing fats, opt for healthier options.