You may have only heard that consuming fat is not good for health. However now it is well known that your body needs good fat for proper functioning.
By consuming the right kind of fats you can actually benefit in the form of weight loss, improved energy levels, eliminate joint pain & inflammation, maintain healthy cholesterol levels, prevent aging and have a healthy heart.
In fact many studies have shown that lack of fat in the body can cause problems like thickening of artery walls, heart disease, blood vessel disease etc.
Since we know that not all fats are created equal, eating the wrong type of fats can lead to several health problems. The purpose of this article is to provide you details of the top 5 fatty foods that contain good fats, which are beneficial for your body and health.
Walnuts – This is unique kind of nut amongst all the nuts because it contains the highest amount of alpha-linolenic acid. This is actually the plant based omega 3 fatty acid that is required by the human body.
Walnuts also contain fiber, protein, vitamin E, vitamin B6 and magnesium. Walnuts are also good for suppressing the appetite.
You can eat handful of walnuts several times a week to get the best benefit of the fat contained in these nuts.
Salmon – Another excellent source for healthy fat is salmon. You should go wild salmon only and not the farmed ones.
Salmons contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential fatty acids that the body does not produce but is considered beneficial for fetal development, cardiovascular function, improvement of our skin, stabilize our mood, prevent breast cancer and Alzheimer’s disease.
Many studies have indicated that these fatty acids help in lowering bad cholesterol and increasing good cholesterol in the body. Patients with arthritis have also shown improvement when they consumed salmon.
In addition to the omega 3 fatty acids, salmons are rich in vitamin A, vitamin B6, vitamin D and vitamin E.
You should consume salmon twice a week. It is best to bake it rather than doing a deep fry. Have it along with green leafy vegetables and salad.
If you don’t like eating fish then you can go for fish oil supplements that contain the essential fatty acids that are beneficial.
Olive oil – Olive oil contains mono saturated fatty acids that are helpful in controlling inflammation. It seems olive oil is almost as effective as anti-inflammatory drugs.
The good thing is that this oil is a natural product and does not have any side effects like drugs and medicines.
Although this is very healthy oil but it is high in calories. Therefore it is important to consume this oil in limited quantities.
If you suffer from moderate muscle pain then you should try out this oil in your salads as dressing. Soon you will see the pain disappearing.
One thing to note about olive oil is that the chemical composition of this oil changes when it is heated. And when heated the health benefits of this oil diminishes. Therefore it is not the best oil to use for cooking. You should use it in salads as dressing and other ways without heating it.
Avocados – Another source of healthy fatty food is avocados. Like olive oil, avocados also contain mono saturated fats. They are also a good source for potassium and fiber content.
Try and include avocados in your salads and you will see the benefits of this natural food in the form of improved health.
Not only do avocados taste good they also help in increased absorption of nutrients in the food. When you include avocados in your salad the nutrient absorption from the veggies in the salad increases many folds.
Coconut oil – Coconut oil is well suited for cooking (can be heated) and has all the nutrients that can transform your body. Many studies have indicated that this oil is easily utilized by the body as energy.
Coconut oil helps in boosting the metabolism. This means your body will burn more fat without you doing anything. This means you will also lose weight.
Another notable thing about this oil is that it contains lauric acid that is found in very limited foods on this earth. Lauric acid helps in enhancing the immune system so that your body can fight bacteria and viruses that cause diseases.
It even helps in easy digestion of food thus helping you to feel lighter and energetic.
The taste of coconut oil is great and therefore you can use it in several ways. You can use it for cooking or even as a replacement for butter.