Healthy Fat Foods

Since our body can not make Omega-3s, a healthy fat. There is a need to obtain it from our diet. Here is a list of healthy fat foods.

Avocado

Avocados contain omega-3s fat, which is good for your heart and also help with osteoarthritis symptoms. Plus, avocados help your body to better absorb nutrients from food when eating together with avocado. Half a medium avocado in one serving contain about 115-160 calories.

Seeds

Sunflowers seeds, pumpkin seeds, sesame seeds and few more, all have a good fats that can lower cholesterol. Generally, fats from plants are healthier than those from animal products. Fatty cuts of meat, full-fat dairy products, and some packs foods are “Bad” avoid it. Nutrition labels provide you with the type and quantity of fats you are getting. Avoid trans fats.

Nuts

Nuts are good for your heart, ranging from hazelnuts to pecans. Walnuts, deliver heart-healthy fats. nuts must be taking in right quantities. Do not overdo it, a serving is one ounce. That is almost 14 walnut halves, 24 almonds, 15 pecan halves, 18 cashews, or 35 peanuts.

Olive Oil

Olive oil is good whether you are cooking or dressing your salads. It contains high heart-healthy fats. it is always good to watch how much fat, even good fat, you eat. Use less oil while cooking. Use applesauce for half the oil to reduce fat and shave calories in baking.

Vegetables

Our body cannot make omega-3s — a good healthy fats. therefore, there is need to get them from food. Dark green vegetables like kale, Brussels sprouts and spinach are rich in omega 3 fatty acids. Get fish in your diet because plants only offer small fraction of omega 3 fat that fish do. Fish have different kind of omega 3s.

Whole Eggs

Whole eggs was regarded bad due to the fact that, the yolks are high in cholesterol and fat.
An egg carries 212 mg of cholesterol, that’s 71% of the  every day consumption. Plus, 62% of the energy in whole eggs are from fat.
however, new resent researches have proven that cholesterol in eggs  has no effect on the cholesterol in the blood, at least not in every people.
What we are left with is one of the most nutrient dense food on earth.
Whole eggs are really loaded with vitamins and minerals. A single egg contains a bit of all essential nutrients that you need everyday.

Ground Flaxseed

Fats make your skin look younger and plumber. Add fiber and also help to ease inflammation. Sprinkling a teaspoon of ground flaxseed on your cereal and salad, or use it when you are baking.

Beans

For your mental and physical growth, beans play a greater role. Whether they are great northern, soybeans, navy beans, or kidney, beans have omega 3s.

Fortified Foods : Omega-3s

Some foods have more healthy fat omega-3s added. For examples, you can get enriched milk and eggs, bread, amd breakfast bars. Always check the product labels. In addition, fortified products also contain healthier omega-3s which is better than getting it from a supplement.