Fat is known as one of the leading causes for health and weight issues, as many people unknowingly are inclined towards having more sugary and refined carbohydrate-rich processed foods. However, now researchers have found that fat isn’t the actual evil. It is just that one needs to have a better understanding between good and bad fats, where trans fats, artificial fats and saturated fats are bad fats if taken in high quantities. Also, the biggest influence on cholesterol levels depends upon the type of fat you choose to consume rather than the amount.

1. Avocados

Filled with healthy, beneficial fats that help keep the body full and satiated as compared to other fruits that have more carbohydrates. Avocados are 77% fat, by calories which make them higher in fat, predominantly monounsaturated fat called oleic acid. They are good sources of potassium and fibre, which is associated with health benefits.

2. Whole Eggs

Eggs are among the most nutrient-dense foods, loaded with vitamins and minerals. The yolk is high in fat along with other important nutrients, which are usually avoided due to its high-calorie content. But the fact is, whole eggs offer nutrients in the best possible way.

3. Fatty Fishes

Loaded with heart-healthy omega-3 fatty acids and high-quality proteins, the consumption of fish is linked with reduced risk for cardiovascular diseases, inflammation and improved health.

4. Nuts

Nuts are packed with healthy fats, high vitamin E and magnesium content, and have many health benefits including prevention of obesity and heart diseases. Nut butter like peanut and almond butter offers the same benefits but need to be consumed in moderation.

5. Coconuts

Coconuts have different types of fats as compared to other fats, they have medium-chain fatty acids, which are metabolised differently, going straight to the liver and could change into ketone bodies. They help suppress one’s appetite with an increase in body fat burning.

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