Charting your diet plan and don’t know which ‘guilt-free’ fat to choose? Read on to know about healthy fats that you can safely include in your diet without worrying about the weight gain.
We usually blame ‘fat’ for all of our lifestyle disorders. I agree to the fact that fat does make us gain weight and contribute to various chronic diseases. But, you will be surprised to know that some fat are good for our health. They help in increasing our good cholesterol or HDL cholesterol and tend to decrease the risk of heart diseases.
In this article, I shall be sharing the top 10 healthy fatty foods. They are good for you and you can eat them without any guilt. The top 10 healthy fatty foods are as follows:
Avocados are a good source of healthy fats. Most of the fat present in avocados is heart-healthy and monounsaturated in nature. It helps in lowering the level of bad cholesterol. It is suggested to eat avocados under moderation. You can have one medium avocado or replace your mayo with avocado slices on sandwich.
Eggs are an easy source of protein. They are inexpensive and healthy in nature. Few people know that egg yolk contains fat along with some essential nutrients. This makes egg healthier for our body. It not only regulates our brain and nervous system but also tends to improve heart health.
Olive oil is primarily used in all Mediterranean recipes. Mediterranean food is considered one of the best healthy diets across the continents. It reduces the risk of blood pressure, heart diseases and certain types of cancer. One table spoon of olive oil contains 100 calories, therefore, it is suggested to consume it under moderation especially if you are watching your weight.
Nut eaters are usually seen thin and are less prone to heart diseases. Almonds, pistachios and walnuts are good for your overall health. They are a rich source of various nutrients like vitamin E, omega-3 fatty acids and carotenoids. They help you in keeping fit and fine.
Nut butter is yet another source of healthy fats. Amongst all, peanut butter is the best. But you can also go for cashew butter or almond butter if you want to try some more nut butter. This butter tends to boost fiber and protein intake which is good for our health.
As the name suggests, fatty fishes are enriched with good fats. Salmon, mackerel, tuna and trout are some of the fatty fishes that are good for your health. They help improve heart health, eye sight and lower the level of bad cholesterol.
Do you know one ounce of coconut contains more saturated fat than butter? Health experts suggest consuming coconut in moderate quantities. It’s because excess of it may clog your arteries. It helps in protection of your heart against many serious diseases. Also, it tends to boost your level of good cholesterol. This makes it a healthy fat but only when consumed under moderation.
All those who love beef are well aware that it’s high in saturated fats yet good for health. It’s heart-healthy in nature which helps in decreasing the risk of heart diseases. It also lowers the level of bad cholesterol and boosts the level of good cholesterol.
Pork is another white meat which is healthy in nature when consumed under moderation. It contains less fat than chicken breast. The fat present in pork is the reason behind its yummy taste. Not all pork is healthy in nature but bacon is one amongst all the pork options which can be trusted and eaten without guilt.
You have been told to avoid sour cream if you wish to stay fit. Though it can’t be denied that sour cream contains a lot of fat, it has a brighter side as well. Normal serving of sour cream is 2 table spoons. This provides 52 calories that is half the amount of fat present in 1 table spoon of mayonnaise. Also, it’s less than the amount of saturated fat which you get from 12 ounce of reduced-fat milk. One more important thing to keep in mind is, sour cream is a natural and healthy animal fat unlike dangerous trans-fat which is harmful for health. Therefore, sour cream is healthy in nature, if taken under moderation.
They say, ‘Moderation is the key to healthy and happy life’. I totally agree with it. Excessive of anything is bad. All the listed foods are healthy for our body if we consume them under moderation. What is your take on this? Do share your views via comments section below.