Fats have been criticized for decades, as if a healthy diet must be free of these nutrients. However, the key is to choose the best healthy fats and consume them in balance with proteins and carbohydrates. This way, you will attain both a healthy weight and ideal health.
In this article, discover the 10 best healthy fats that you shouldn’t leave out of your diet.
Are fats good or bad?
Believe it or not, fats are not bad for your health. On the contrary, they are beneficial and fulfill essential functions to have a good quality of life.
However, you must take into account two keys factors:
- You must consume them in moderation. Each meal should contain a portion of fat in proper proportion with the rest of the food.
- Rather than processed fats, you must choose good-quality fats, like the ones presented below.
10 Best Healthy Fats Shouldn’t Leave Out of Your Diet
1. Coconut oil
Extra virgin coconut oil is an increasingly popular food thanks to its content of essential fatty acids, among which are lauric acid and palmitic acid. It’s also a fat that we can use for cooking, since it handles high temperatures very well without deteriorating.
Coconut oil, which solidifies below 23 degrees Celsius, is a medicinal food. It is also an ingredient in natural and homemade cosmetics, since it’s ideal for nourishing the skin and hair.
2. Flaxseed oil
Flaxseed oil, which is extracted from the first cold pressing of flax seeds, is a product rich in nutrients, among which are its high content of essential Omega 3 fatty acids. Omega 3s have anti-inflammatory properties, improve circulation and balance the nervous system.
To benefit from its properties, we must consume it cold, as it suffers from oxidation if subjected to heat.
3. Krill oil
The surprising krill oil also stands out for its content of Omega 3s and phospholipids. This oil, which is extracted from a crustacean, is a traditional food in some Asian countries.
It is usually taken in capsules, in the form of a nutritional supplement.
The avocado is a fruit that stands out for its nutritional composition, since it has a high content of protein, fat and fiber. Its flesh has the texture of a butter when it’s very ripe, and it’s a delight in all kinds of recipes and a highly valued food in vegetarian and vegan diets.
It is always consumed raw in salads, sauces, creams or smoothies.
5. Macadamia nuts
The macadamia nut is one of the richest nuts in fat. These nuts contain Omega 3, 6 and 9 fatty acids that help us prevent many health disorders.
It is recommended that you consume a handful a day.
Ghee is a butter that is consumed in countries like India. It is much healthier because it has gone through a process of slow cooking to extract less healthy substances, such as toxins, fats and lactose.
Its flavor is intense and delicious, similar to a dried fruit, and you can consume it in moderation instead of butter or margarine.
7. Olive oil
Extra virgin olive oil, common in Mediterranean cuisine, is also a good option for cooking and one of the best healthy fats.
This oil, which is extracted from olives, is a powerful antioxidant, rich in Omega 9 and vitamin E.
8. Pumpkin seeds
All seeds are rich in fat. However, pumpkin seeds are very beneficial for the intestine, prostate, heart and immune system.
9. Oily fish
Oily fish stand out for their high fat content. However, if you want to avoid the consumption of harmful heavy metals, we must choose small-sized fish, such as sardines, anchovies or mackerel, and dispense with salmon, tuna or swordfish.
10. Egg yolk
The Egg yolk is a very nutritious fat that’s ideal for enriching all types of diets. It contains vitamins A, B, E and D, folic acid and minerals such as iron, potassium, magnesium or phosphorus.
You can consume about four eggs per week without any risk to your health.