5 Healthy Fats You Should Eat Every Day

Harvard Health explains the difference between good fats and bad fats, with monounsaturated fats and polyunsaturated fats sitting in the healthy category.
Some examples of the monounsaturated good fats are almonds, olives, sesame oil, and olive oil, while the polyunsaturated fats include sunflower seeds, tuna, tofu, flaxseed, and walnuts.
What are the bad fats? The junk food packed trans fats, and then the saturated fats that come in our favorite foods like cheese and ice cream.
Fat is still a confusing topic, but it doesn’t need to be. All you need to remember is that not all dietary fats are equal- some work hard to keep your heart strong and your cholesterol in check and others… do the opposite.
There are 5 healthy fats that you can eat every day.
Eggs
Free-range organic whole eggs are as tasty as they are nutritious. Each whole egg contains around 6 grams of protein, additionally they are packed with Vitamins A, E and K, as well as a number of B vitamins (B12, folic acid, and riboflavin).
They contain eight essential amino acids, which according to Medical News Today are vital to muscle recovery and help your body use minerals like zinc, iron, and calcium more efficiently.
Dark Chocolate
While half of the fat in chocolate is monounsaturated fats, it is also chockfull of heart-healthy antioxidants.
What do they do? According to a study by the University of Cologne, it lowers your blood pressure, which has an impact on your overall heart health. Chocolate for the good of your health?
How could it get any better than that?
Avocados
This fruit is special; it has more healthy fats in it than it does carbohydrates. WebMD discusses how this little darling contains 20 vitamins and minerals in every serving! 80% of its calories come from those monounsaturated fatty acids.
This can help reduce inflammation. Additionally, they are high in fiber, and loaded with vitamins E, B, C, and K.
Nuts
Almonds and walnuts are great choices.
Almonds can stave off hunger, keeping you satisfied for a couple of hours, which is a great way to avoid choosing an unhealthy option. Which means they’re ideal for helping you lose weight. They are packed with antioxidants, most of which are contained in the outer layer of brown skin so don’t remove them.
Walnuts contain antioxidants, vitamin E, omega-3 fatty acids, and folate. A study by The University of Maryland Medical Center shows that eating walnuts can reduce the risk of cardiovascular disease. Additionally, they support brain health and help reduce stress.
Fish
Fatty fish like salmon are known for their omega-3 goodness; these fatty acids work to reduce inflammation and can even help lower the risk of chronic diseases, for instance, cancer, arthritis, and heart disease.
Wild fish is healthier, as those from fish farms have high levels of PCBs and methylmercury. If you’re eating out and the menu doesn’t specify where they get their fish, simply ask.
If you aren’t much of a fish eater you can always work krill oil into your diet, it has high concentrations of omega-3.
Conclusion
So fat can be your friend or your foe. The good fats, the ones that exist in nature as nature intended are your best friend.
Now we know, with thanks to the National Institute of Health that fatty acids are vital to your brain’s ability to perform.
Consuming the healthy fats listed above will provide you with plenty of vitamins, nutrients, and healthy fats that will keep you healthy, strong, and fit. If you manage your diet right, you might even lose some weight.\\\"\\\"

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