5 foods for healthy fats
The words "healthy" and "fat" does not often get used in the same sentence. It is time to change this negative connotation: the healthy fats such as olive oil, nuts, fish fats, and lawyers are among the healthiest foods we can add to our power
They help lower low-density lipoprotein. (LDL), increase high density lipoprotein (HDL), and lubricate our joints. They also provide building materials for the cells of our brain and heart. Besides being good for our overall health, they contribute to increased metabolism; think of them as fuel for our metabolic fire. Healthy fats also help to make foods more satisfying because they are the most calorie dense of all the macronutrients only 10 calories per gram, this means more work for our body to digest.
avocado mixed with red onions, tomatoes, lemon juice and a little paprika to create a delicious guacamole that can be used as a dip, dressing or condiment for most tasty meal .
The term "healthy fat" can be divided into two types of fats: monounsaturated and polyunsaturated fatty acids. Monounsaturated means it contains a double bond, and polyunsaturated means it contains more than two double bonds, making it easier for our body to absorb and convert into energy. Omega-3 fatty acids, which are polyunsaturated fats offer many health benefits such as increased brain health, joint lubrication and fat metabolism. Some common sources of fat and tips to incorporate them into your healthy diet include:
- Nuts such as almonds, cashews, macadamia and nuts are great sources of monounsaturated fats that help lower LDL (bad cholesterol) and raise HDL (good cholesterol). They are also excellent sources of fiber, plant sterols, and vitamin-E which helps in overall health. Mix a variety of nuts and dried fruit such as raisins or cherries, and to a mixture of healthy hike to take on the go for an easy snack.
- Seeds like pumpkin, sunflower and flax provide sources of omega-3 and omega-6 fatty acids that help lubricate joints without animals, contribute to brain function, eye health and skin and help with fat metabolism in our body. Try roast the pumpkin seeds in a pan and add the seasoning of your choice, such as cinnamon, cayenne pepper, and a pinch of salt to add a new and delicious flavor profile that work well by themselves or add a little sparkle to a healthy salad.
- Oils like olive, coconut and macadamia oil are all great choices when looking for oil or base cooking for a vinaigrette. Olive oils and macadamia nuts are full of monounsaturated fats. When cooking on a stove, it is recommended to use oil as macadamia nut that has a higher smoke point of olive oil. Try sautéing a mixture of greens, such as spinach, kale or collard greens, oil of macadamia nuts roasted garlic and a pinch of salt and pepper.
- Fish are well respected for their role in improving health and cardiac function. Salmon, herring and tuna are excellent sources of omega-3 fatty acids triglycerides and LDL cholesterol to help prevent heart disease and other health complications. Grill salmon with a little lemon juice and pepper, it goes very well with brown rice, pasta, vegetables or as an addition to a salad.
- Fruits , especially lawyers, are a great source of healthy fats that can help curb your appetite and blood sugar levels. Avocados have anti-inflammatory properties and can help reduce the risk of stroke. Lawyer mixed with red onions, tomatoes, lemon juice and a little paprika to create a delicious guacamole that can be used as a dip, dressing or condiment for most tasty meal.
Sources: Centers for Disease Control and Prevention, WebMD, MayoClinic, National Institute of Health, LifeWork EAP strategies, and Washington and Shady Grove Adventist hospitals. For more information, consult your doctor.
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