For the longest time people thought fats were unhealthy and satanized them. They were the reason behind cholesterol increases, weight gain and cardiovascular disease. All fats belonged to the same, evil group and people tried to stay away from them as much as possible.
However, many studies have come to the conclusion that fats might not be as bad as they were thought out to be. In fact, they could have several health benefits. But one thing is key: moderation.
The good fats
We are talking about are the good fats, like natural fats, monosaturated fats, and fatty acids like Omega 3. These “healthy fats” provide energy, make you feel satiated and are great against all sorts of diseases. Plus, as opposed to what we thought, they reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
The bad fats
Remember to stay away from the bad fats: those you can find in fried and processed foods. These do affect your arteries and bad cholesterol. And they are the ones causing you to gain weight.
These are some examples of fat-containing foods you should be consuming regularly:
Eggs
Eggs are one of those foods that we also thought contributes to cardiovascular diseases. However, it turns out the European Journal of Nutrition came to the conclusion that it’s just a myth. In fact, eggs are in the top ten healthiest foods we can find. They contain almost all of the vitamins and minerals we need in order to stay healthy.
Nuts
Nuts are filled with healthy fatty acids like Omega 3 and 6, and polyphenols, which means eating them provides protection for the heart, improves cognitive functions and prevents neurodegenerative diseases like Alzheimer’s. The perfect daily portion would be 12 nuts of any type, but it can vary depending on the person.
Cocoa
Cocoa was supposed to be just an ocasional treat, as chocolate is widely-known to be unhealthy because of the sugar and fats it contains. However, studies prove that eating dark chocolate that are 60%-70% cocoa is highly beneficial for our health. It lowers the bad cholesterol (LDL), and increases the good. At the same time, it regulates artery pressure and improves memory. Cocoa has tons of nutrients essential for metabolism regulation and general health.
Avocado
This fruit has become a sensation on social media throughout the last couple of years. And rightfully so. Avocados have a very high nutritious value because of all of the fatty acids in the form of Omega 3 it contains, which is very healthy for the heart and the brain.
It also contains high dosis of vitamins, minerals, carbohydrates, fiber and water and is rich in potassium while having little sodium. It’s basically like a super fruit essential to our diets. However, it also contains a lot of calories, which is why we recommend you don’t over-eat on this food.
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