Getting sufficient healthy fats in your diet

Fats have been scrutinized more than any other macronutrient. Monounsaturated fats, saturated fats, trans fats, and polyunsaturated fats are all types of fats.

Some fats are good, while others are detrimental… Most people are also uncertain about the fats they should consume. Many myths have been spread by food manufacturers in order to increase sales of their own harmful processed vegetable oils.

This article will outline the types of fats you should consume and how to include them into your diet.

Good fats

Here’s a list of excellent fats to get you started:

Fatty fish (tuna, mackerel, salmon, sardines), avocadoes, flaxseed, walnuts, sunflower seeds, almonds, eggs, bacon, cheese, olives, macadamia nuts, nut butter, cashews, chia seeds, butter, yoghurt, lard, mutton, and so on

People wishing to increase their intake of healthy fats should go no further than the list above.

Why are these fats healthy?

Foods like eggs, coconut oil, and bacon may surprise you in the list above. We’ve been informed over the past two decades that these foods raise our cholesterol levels. Dietary cholesterol, on the other hand, has been demonstrated to have no effect on our body’s cholesterol levels in research.

Because our bodies create the majority of cholesterol, inflammation causes elevated cholesterol levels. When we eat foods heavy in sugar or foods that are inflammatory, we cause inflammation.

Processed foods and hydrogenated vegetable oils are two major contributors. It may seem counterintuitive that the clean, golden vegetable oils that cover grocery shelves and are advertised as healthful are actually harmful to your body.

The industrial methods that are used to create these oils alter their molecular structure, making them toxic to us. Healthy oils like coconut and olive oil are far better to consume. These two oils are high in essential nutrients for the body. If you look at the list above, you’ll notice that they’re all-natural goods that haven’t been processed. Even coconut and olive oil are squeezed rather than going through industrial procedures.

You can balance your fatty acids in your body by eating healthy fats. Because our diets are high in omega-6 fatty acids but low in omega-3 fatty acids, this is critical. Omega-3 fats are more beneficial to your health.

Omega-3 fats are abundant in flax seeds, tofu, fish oil, chia seeds, and shellfish.

Consuming healthy fats

It’s not difficult to include a serving or two of healthy fats in your regular diet. Taking a fish oil supplement is one simple way to do so. Alaskan fish oil, krill oil, or even cod liver oil could be the culprit. Eggs are simple to eat. Simply boil them.

All of the nuts described above can be eaten at any time of day. These fats are incredibly simple to absorb into your system. Just keep in mind that nuts are high in calories. So, if you’re attempting to reduce weight, keep your portions under check.

Avocados, nut butter, and other similar ingredients can be eaten raw or blended into smoothies. Bacon and meats can be fried or cooked in coconut oil, depending on the situation.

It’s critical to include healthy fats in your diet if you want to stay healthy. If you’re concerned about gaining weight, all you have to do is eat two servings of healthy fats every day.

If you’re attempting to lose weight, it’s more crucial to keep an eye on your simple carbs and sugars. Because the body receives abundant amounts of fat on a regular basis, eating excellent fats actually helps it burn more fat.

Begin ingesting healthy fats on a daily basis.