The word "fat" has so many negative connotations that people tend to steer away from anything with a high-fat content in an attempt to be healthy. Don't let a fear of fat deter you from enjoying healthy, unprocessed fats found in whole foods, which have the nutritional power to improve your overall health and appearance.
Look for foods containing monounsaturated and polyunsaturated fats. Monounsaturated fats have been proven to lower bad cholesterol, increase good cholesterol and aid in weight loss. Polyunsaturated fats assist in the body's growth and development, while helping your heart and brain function. Polyunsaturated omega-3 fatty acids are especially important because they are essential to human health, but cannot be produced by the body alone.
Now that you know what kinds of healthy fats to look for, here are a few good food sources to get you started:
Avocados - This unusual fruit is rich with monounsaturated fat. Not only do avocados provide you with the aforementioned benefits of monounsaturated fats, but they also assist in the body's digestive process.
Nuts/Seeds - Think almonds, peanuts, walnuts, pecans, natural peanut butter, sunflower seeds, pumpkin seeds and hemp seed. Look for natural and unsalted varieties to provide you with filling fiber, vitamin E and zinc.
Fish - Tuna, mackerel, herring, sardines and salmon are true power players in the important omega-3 category. Enjoy two to three servings of sustainable, wild-caught fish per week to reap the full benefits.
Olives - Aside from being an excellent source for monounsaturated fat, olives are also high in iron, fiber, vitamin E and copper.
Oils - In small amounts, oil can add healthy fat to your diet and replace the need for butter or margarine. Look for olive, canola, flaxseed, grape seed or walnut oil.
Enjoy health fats, but pay attention to the serving size of each item to ensure you don't overindulge.
No comments:
Post a Comment