Fat, protein and carbohydrates are the three main macronutrients that our body requires in large amounts daily to maintain its internal functions and carry out all the activities. They are essential to bind fat-soluble vitamins to be absorbed by the body, increase your concentration level and keep you energised. There are different types of fat, not all are unhealthy. Only saturated and trans fat is harmful to your health. When taken in the right amount and from the right sources, fats can help you stay fit and active. Here are eight healthy sources of fat that you must include in your diet.
Fish
The first name on this list would be fish. Fatty fish like salmon, mackerel, herring, and sardines are excellent sources of omega-3 fatty acids. They contain heart-healthy fat that can reduce the risk of heart attack and stroke. Moreover, these fatty fish are loaded with protein and other essential nutrients required to keep your brain healthy and reduce the signs of ageing. Having fish even twice a week can reduce the risk of several vitamin and nutrient deficiencies.
Seeds
All kinds of seeds- chia, flax or sunflower seeds are packed with omega-3 fatty acids. Just two tablespoons of seeds can provide you with 9 grams of fat. These are mainly good fat that can lower the level of cholesterol in the body. Not only this, seeds are also packed fiber that can ease the problem of constipation and promote the growth of healthy gut bacteria. They make an excellent snack option to curb untimely hunger.
Nuts
From walnuts to cashews, all nuts are good for your heart. Having a handful of nuts in a day can provide you with a sufficient amount of healthy fat and other nutrients like protein, magnesium, potassium and different kinds of vitamins. Out of all, walnuts are the best kind of nuts for your heart health. Studies suggest that 2-3 whole walnuts can cut down the risk of various heart problems.
Eggs
Eggs aren’t only a great source of protein, it is also a healthy source of fat. A whole egg is considered unhealthy because the yolks are high in cholesterol and fat. But it only contains 212 mg of cholesterol, which is 71 per cent of the recommended daily intake. Eggs are also enriched with extra omega-3s. The yolk also contains vitamin D, B and choline, which supports the function of the liver, brain, nerves, and muscles.
Beans
Rich in protein, beans also contain a considerable amount of fat. Soybean, pinto bean, kidney bean all contain omega 3s, which may help to improve mood and protect your kidneys. 100 grams of raw beans contain 1.2 grams of fats. The presence of fiber, iron, and antioxidants are some other reasons to include a variety of beans in your diet. To get enough fat in a day, have at least one kind of bean in your diet.
Extra virgin olive oil
If you want to make your cooking more healthy, try extra virgin olive oil. This oil is an essential component of the Mediterranean diet, which has been branded as the best diet for heart-healthy in many studies. Olive oil is also a source of powerful antioxidants like Vitamin E and K that helps to fight inflammation and reduce bad cholesterol level. Olive oil has also been shown to lower blood pressure and shed kilos.
Dark chocolate
Many might not be familiar with this, but trust us, dark chocolate is an excellent source of healthy fat. When you are craving some sugar we would recommend you grab a piece of dark chocolate. The one which contains 70 per cent cocoa will provide you with a good amount of healthful fat and nutrients like potassium and calcium. Dark chocolate is also rich in flavonoid antioxidants, which can lower the risk of heart diseases and improve brain functioning.
Full-fat dairy
Fat is generally satisfying and helps to curb your hunger, so does protein-packed dairy products. Be it nutrient-packed yoghurt or whole milk, both are equally beneficial and provide you with the same health benefits. Even cheese is incredibly nutritious. Dairy products will also provide you with nutrients calcium, vitamin B12, phosphorus and selenium. It can also reduce the risk of Type 2 diabetes.