You’ve shied away from eating healthy portions of it and even worked hard on the treadmill just to burn it off, but it turns out that fat can actually be your friend. Other than helping you absorb vitamins A, E and D, fat is also vital for the nervous system. There’s a long list of the health benefits of fats, as well as the healthy ones that you should eat, but to make things easier for you, we’ve listed down five healthy fats that you should be putting into your body every day.
- Avocados. It may look too small for it, but avocados are actually brimming with cardiovascular, brain-boosting and other health benefits. However, this monounsaturated fat superstar is also high in fat and that’s why experts recommend eating only a quarter of a cup, or two to three slices of it every day.
- Almonds. They may be small, but they’re packed with protein, fibre, vitamin E and magnesium, which aids in stabilizing the blood sugar levels. Health experts suggest eating at least an ounce a day, or around 23 almonds, to get a healthy portion of the monounsaturated fat that your body needs.
- Flaxseed. Just like the other two healthy fat sources, flaxseeds are also an excellent source of fat. In fact, it is known as one with the highest existing sources of omega-3 fatty acids. So start sprinkling its ground versions on your baked goods, salads, cereal and yogurt now to get its heart-healthy benefits.
- Dark Chocolate. We all know that dark chocolate is good for the heart, but real dark chocolate is capable of more than just that. Look for dark chocolate bars that feature 70 to 85 percent of cocoa content in specialty supermarkets or health food stores, and swap it with your chocolate that’s packed with full-fat milk.
- Salmon. It may sound surprising, but fats particularly from salmon, mackerel and tuna can actually help in speeding up our metabolism. Other than that, eating any of these fishes regularly will also improve your glucose-insulin response, thereby slowing your digestion and preventing your cravings from randomly kicking in. So start consuming one to two salmon servings each week, and spice it up by adding in some veggies, herbs and spices.
Fat isn’t as bad as we think. All we need to do is look for healthy fat sources, include it in our diet and fill our body with its brimming health benefits. Just remember to eat them in good portions to avoid gaining the extra pounds.