HEALTHY FATS: 8 FOODS RICH IN HEALTHY FATS

Published At: 07 January 2020 , 10:22 AM

So many and so often we were told about the dangers of fatty foods, that someone seriously decided to abandon fat completely. 

A person must receive fats every day. Otherwise, the body will not be able to work correctly. Accordingly, he needs foods rich in fats. Depending on what type of fat you eat, it may be your best friend or worst enemy. 

Our best friends are "good fats." They created by nature, we get them in their original form, unrefined, such fats are found in whole, unprocessed foods.

 

Our worst enemies are "bad fats," or refined. Under this concept, all processed vegetable oils, including from corn and sunflower, are combined with the inscription "0% cholesterol."

Interesting information about fats

Saturated fats have been subjected to undeserved charges for a very long time. In 2010, large-scale studies conducted, in which about 30 thousand volunteers took part. Scientists have not found a good reason to believe that eating saturated fats is associated with the occurrence of ischemia and other cardiac disorders. On the contrary, the health of our brain and cognitive abilities are heavily dependent on essential molecules that are supplied by fatty acids. 

The main thing is that the ratio of omega-3 and omega-6 corresponds to a ratio of 1: 2. But in practice, one often encounters ratios of 1:15, and in "difficult" cases it even reaches 1:50. The average person uses catastrophically a lot of omega-6 and unforgivably little omega-3. Fast food and the use of ready-made store sauces, sausages, dumplings, canned food, spreads and other food, in which a massive amount of trans fats can be hidden, contribute to this.

How to achieve the correct ratio of fatty acids

Many will be surprised, but eating oily fish at least twice a week can significantly reduce our intake of fats from processed vegetable oils such as sunflower, corn and soy. If you don't eat fish rich in healthy fats, supplement your diet with shrimp and other seafood, which are also good sources of omega-3s.

1. Eggs

Remember the scene from the movie "Rocky" with Sylvester Stallone, where he immediately breaks six raw eggs and drinks them in one sip? He knew that whole eggs were beneficial, even though for many decades, nutritionists and doctors have criticized egg yolks and recommended abandoning them.  

  1. The eggs are tasty and very nutritious.
  2. One chicken egg contains about 6 grams of high-quality protein.
  3. They contain all eight essential amino acids necessary for the health of muscle tissue and are involved in the absorption of calcium, zinc and iron.
  4. Eggs are rich in carotenoids, tocopherol, riboflavin, folic acid, vitamin K and other beneficial substances.
  5. The most useful ways to cook eggs are steam omelet, baking, cooking. Do not fry fried eggs, depriving an excellent product of its health-valuable properties.

2. Avocado

  1. About 80% of its composition occupied by monounsaturated fatty acids, i.e. healthy fats. They have many benefits for human health, including knowing how to deal with inflammation.
  2. Avocados are rich in ascorbic acid, tocopherol, vitamins K and group B.
  3. It has a lot of healthy fiber.
  4. It is useful to add avocados to salads, smoothies, replace them with harmful spreads and butter.

3. Walnuts

Studies show that by eating walnuts, we can maintain the health of our brain. 

  1. By adding walnuts to your diet, you can reduce the effects of free radicals and lower cardio risk.
  2. This excellent product contains tocopherol, folic acid and other antioxidants.
  3. You can use it as an independent snack in the office or on a walk. Add to yogurt, cereal, cereal, salads. Try walnut paste with seafood or poultry, white sauce. This will give her a new taste and even more benefit from healthy fats.

4. Almonds

If you make a good habit of carrying a bag of almonds everywhere with you in your pocket or purse, you can easily give up harmful snacks, fast food, high-calorie chocolate bars and the like. 

  1. A handful of almonds will be able to suppress the appetite for several hours, and you will easily pass by junk food, which means you won't add extra grams (you'll probably even lose it).
  2. Antioxidants concentrated in the skin of almond nuts, which are especially beneficial for health, so choose unpeeled nuts.

5. Fatty fish

Salmon, tuna, mackerel, sardines and other oily marine fish contain a lot of omega-3s. This substance reduces inflammation and helps to reduce the risk of developing many chronic pathologies, including cardiac disorders, cancer, arthritis. 

  1. Not all fish, even saltwater, are healthy. You should not eat one that is grown on fish farms. Compared to growing in the wild, the "farm" contains a massive amount of toxic substances, including methyl mercury.
  2. If in doubt, it is better to choose fish that are not grown industrially but caught in the sea. These are sardines, mackerel, horse mackerel, herring, etc.

6. Ghee

This is a particular form of oil that is considered relatively safe for frying. 

  1. Ghee remains unchanged even when exposed to high temperatures.
  2. This product can be stored for a long time without becoming rancid.
  3. Ghee contains tocopherols, carotenoids. Also, it is rich in butyric acid, which eliminates inflammation and has a beneficial effect on digestion.

7. Whole cow milk

They told us for a very long time that it was harmful. Whole cow's milk and its products contain a large number of healthy fats. These substances can raise the level of testosterone, growth hormone, and improve immunity. 

  1. Whole cow's milk contains substances that activate the immune system.
  2. They are necessary for the proper functioning of mitochondria, have antioxidant properties, promote muscle growth, give us strength.
  3. Yogurt, kefir, yogurt and other fermented milk products contain useful bacterial cultures.

8. Olive oil

This product is the "cornerstone" of the Mediterranean diet. In those regions where it is traditionally one of the main ones in nutrition, people live longer and get sick less. 

  1. Regular consumption of olive oil lowers the risks of oncology, ischemia and many other pathologies, largely due to the healthy fats that make up olive oil.
  2. Choose unrefined olive oil in a glass bottle, preferably with a dark glass. A product that has not been filtered has shades from golden to green. Fresh, high-quality oil is a little muddy.
  3. It should not be used for cooking since at very high temperatures it acquires carcinogenic properties.
  4. Add it to salads, pasta, steamed vegetables, sauces.