Food & NutritionHealth

5 Healthy Fat Foods Which You Should Include in Your Diet

You’re what you eat. It means that if you eat fat you’ll become fat! Well no, it’s nothing like that. Since our body needs dietary fat to lose weight and function properly. In this article, I’m going to tell you the top 5 best healthy fat foods and their benefits.

Fat is an important part of our healthy life. Healthy fat contains monounsaturated fats and polyunsaturated fatty acid which raises your HDL (good cholesterol) and lowers your LDL (bad cholesterol). Consuming healthy fat in your diet will be going to make your skin soft, maintains the healing the of heart, and are a great source of energizing fuel. Healthy fat increase metabolism rate, increase satiety and increase fat-soluble vitamin in the body.

Many studies prove that an adult should consume 10-12% of calories from healthy fat in order to lose weight and get fit. Now, there are almost 100 types of foods that are rich in healthy fat. But, we’ve chosen the top 5 best healthy fat foods for you which you should include in your diet.

Top 5 best healthy fat foods:

1. Lean Meat

What comes first to your mind when you think about lean meat? Chicken? Beef? Well, they’re all good choices, but you’ll be happy to know that chicken and beef is not the only option when it comes to eating lean meat.

According to the United States Department of Agriculture (USDA), lean meat is any serving of meat (3ounces) 10 grams of total fat, 95 milligrams of cholesterol (HDL), and 4.5 grams of saturated fat.

It means you can include any type of meat in your diet, but always remember its quantity must be 3 ounces. Lean meat is a rich source of healthy fat with necessary nutrients like vitamin B which helps in increasing metabolism rate, aiding in the formation of red blood cells, and also play a vital role in building muscle and weight loss.

2. Avocado

Avocado is another unique fruit that is high in vitamins and minerals. It is loaded with healthy monounsaturated fat which is good for the heart. It lowers bad cholesterol levels and reduces blood triglycerides by up to 20%.

Avocado helps in preventing cancer. A study shows that avocado reduces the side effects of chemotherapy in human lymphocytes and inhibits the growth of prostate cancer. If you want to live a healthy life, then don’t forget to include avocado in your diet.

3. Coconut oil

Coconut oil is enriching in fatty acid which is good for digestion. It also increases good cholesterol and promotes heart health.

Fatty acid in coconut oil improves brain memory and helps the brain to function properly.

Studies show that cooking food in coconut oil helps in cutting down the bad fats from the body and is also good for the skin. But, beware when cooking food directly with coconut oil as the flavor is a bit overpowering for some people. I recommend you choose refined or processed coconut oil as it will eliminate many health issues.

4. Extra virgin olive oil

Extra-virgin olive oil is the healthiest fat on Earth. Do you know why? Because of its many health benefits. Extra-virgin olive oil is fairly nutritious, it contains Vitamin E and vitamin K and is loaded with many beneficial fatty acids. It drives away many diseases such as cancer, heart disease, diabetes, arthritis, etc. it reduces many anti-inflammatory effects because of antioxidants present in it. Extra-virgin olive oil reduces LDL cholesterol levels, helps in preventing blood clotting, and lowers blood pressure levels.

Olive oil is super healthy. The benefit of using this fat is extremely wonderful, always choose extra virgin olive oil for cooking.

5. Nuts

Nuts are rich in healthy fat and less in calories. People who eat nuts are tents to become leaner and muscular, in comparison to those who don’t eat nuts. Nuts are rich in antioxidants that may help fight cancer and lower your bad cholesterol. Polyunsaturated fat in nuts tends to reduce fat and improves metabolism rate. When it comes to losing weight and building muscle nuts are a great food to add to your diet plan.

Eat at least 13 ounces of nuts for better health. Some healthy nuts are:

  • Cashew
  • Pistachios
  • Peanut
  • Walnut

So, if you are confused about eating healthy fats then, don’t forget to include the “top 5 best healthy fat foods” in your diet.

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