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A diet high in fats is not a good idea. But it doesn’t mean that you should avoid them altogether. You can still eat the right fats and stay healthy.
Here are 9 different foods you should be eating daily to maintain a healthy fat intake:
2) Olive Oil
4) Almond Butter
6) Coconut Oil
7) Dark Chocolate (at least 70% cocoa solids)
8) Sardines (canned, not smoked or fresh – they spoil quickly!) 9 ) Cocoa butter
The first step is to stop consuming unhealthy fats. These fats are usually found in processed foods, such as fried foods or food that is deep-fried.
Some other types of unhealthy fats are trans fat and shortening. These can be found in baked goods, such as cookies or pastries.
The next time you are at the grocery store, you will want to read the nutrition label carefully to make sure it does not contain these unhealthy ingredients.
One of the most important things when it comes to eating healthy fats is moderation. You do not need to avoid all oils because they provide essential fatty acids for your body that cannot be obtained from any other source.
Fat Cells Mostly Store Energy, Protect The Body Against İnfections, And Help With Healthy Brain And Nerve Cell Communication.
All cells in our body are surrounded by a fatty membrane. Different types of fats perform different functions.
Saturated fats: tend to be solid at room temperature and they can raise cholesterol levels. They are found in animal products such as meat, cheese, and butter.
Unsaturated fats: can be liquid or solid at room temperature, do not raise cholesterol levels, and are found in vegetable oils like olive oil or avocados.
Fats Satisfy Hunger Longer To Prevent Overeating And Reduce The Risk Of Heart Disease And Stroke.
In most cases, fat provides 9 calories per gram.
The goal for those who are overweight is to lose weight and not worry about fat. The weight loss will help prevent or minimize the risk of heart disease and stroke.
To achieve a healthy weight, it is best to reduce the number of calories eaten each day and increase physical activity so that the calorie deficit can be achieved.
What Kind Of Fats Should You Eat? Where Are They Found İn The Diet?
There are two types of fats that you should try to include in your diet: Monounsaturated fats and polyunsaturated fats.
Monounsaturated fats can be found in avocados, peanut butter, nuts, olive oil, and olives. Polyunsaturated fats can be found in tuna, salmon, and sardines.
To answer the question of what kind of fats you should be eating, it is important to know where they are in the diet. It is also important to know about their role in your health.
Certain types of fats are essential for optimal health. These include Omega-3s and Omega-6s, which are found in fatty fish like salmon, mackerel, herring, sardines, and anchovies.
Good Fats (Essential Fatty Acids) Omega 3s
Good fats are crucial for the body as they make up part of cell walls, help nerve function, and regulate metabolism.
While fats have been demonized in the past for their high caloric content, recent studies have found that some fats are a necessity for our bodies to function properly.
Omega 3s, or “good” fats, are necessary for many bodily functions including brain development and heart health.
The two best sources of Omega 3s are fish oil and flaxseed oil. Fish oil is usually too expensive to take regularly while flaxseed can be expensive as well if you buy it in capsule form.
Found İn Flax Seeds, Chia Seeds, Pumpkin Seeds, Walnuts, Avocados
Flax seeds are a great source of Omega 3 fatty acids. Omega 3 fatty acids are often found in seafood, but they are also found in plant-based foods like flax seeds.
Many people have been turning to plant-based diets as a way to avoid mercury and other harmful contaminants found in seafood.
Unfortunately, these people miss out on the health benefits that omega 3s provide because they don’t include any of the omega 3-rich fish in their diet.
As you can see, flax seeds can be used as an alternative to seafood or can be included with a seafood diet to increase your omega-3 intake levels.
Omega 6s – Found İn Plant Oils (Olive Oil), Soybean Oil
Omega 6s are used in the production of prostaglandins. Prostaglandins are hormones that regulate the inflammatory response. There are three types of prostaglandins: PGD2, PGE2, and PGI2.
PGD2 causes inflammation and is pro-inflammatory because it blocks eicosanoids (local hormones that circulate throughout the body).
PGE2 is anti-inflammatory because it promotes inflammation and is pro-inflammatory in high levels due to blocking eicosanoids.
PGI2 is anti-inflammatory and doesn’t cause inflammation but instead reduces it by activating eicosanoids which then lead to better blood flow through blood vessels.
Omega 6s are polyunsaturated fats and can be found in a variety of foods. Omega 6s, especially when they are balanced with omega 3 fatty acids, have been shown to help lower cholesterol levels and reduce inflammation.
Bad Fats (Trans Fat) Artificial Butter Flavorings Or Shortenings Used İn
The use of artificial butter flavoring or shortenings in processed food is a major contributor to poor health.
The most commonly used fat for these products is partially hydrogenated soybean oil, which contains trans-fatty acids.
Trans-fatty acids lower good cholesterol and raise the bad cholesterol, increasing the risk for heart disease.
Reducing or eliminating the use of artificial butter flavorings or shortenings will increase good cholesterol levels and reduce the risk of heart disease.
The use of artificial butter flavorings or shortenings in processed food is a major contributor to poor health, as they contain trans-fatty acids which lower good cholesterol and raise bad cholesterol.
Reducing or eliminating their use will not only increase good cholesterol levels but also reduce the risk for heart disease since this condition is largely preventable
Trans fat is not healthy fat.
It has been shown to raise levels of low-density lipoprotein (LDL) cholesterol, which is bad for your health.
Heart disease experts recommend that people avoid them completely.