Fat is an important part of a healthy diet, but it is important to choose the right type of fat. Healthy fats are polyunsaturated and monounsaturated fats. Unsaturated fats can help to lower cholesterol levels and reduce the risk of heart disease. Bad fats are saturated and trans fats. Saturated fats can raise cholesterol levels and increase the risk of heart disease. Trans fats are even worse for your health than saturated fats and can increase the risk of heart disease, stroke, and type 2 diabetes.
Consuming healthy fats is important for many reasons. Healthy fats can help lower cholesterol levels and reduce the risk of heart disease. They can also help to improve cognitive function and reduce inflammation. Good fats also found in fish are omega-3 fatty acids. Omega-3 fatty acids are important for brain health and can also help to reduce the risk of type 2 diabetes.
We need fats to:
- Absorb vitamins A, D, E, and K
- Build cell membranes
- Insulate and protect organs
- Produce important hormones
- Store energy
10 Best Sources of Healthy Fats
Many healthy fat foods can be included in a balanced diet. Some good sources of healthy fats include avocados, nuts, seeds, olive oil, and fish. These foods are not only high in healthy fats but also offer other important nutrients like fibre and vitamins. Including a variety of these foods in your diet can help you reach your nutrient needs and maintain a healthy weight. Below is a list of the 10 best sources of healthy fats that you may consume:
1. Avocados are a good source of healthy fats, including monounsaturated and polyunsaturated fats, as well as omega-3 fatty acids. They are also a good source of fibre and vitamins, such as vitamin C, vitamin K, and folate. Eating avocados may help improve blood cholesterol levels and decrease the risk of heart disease.
2. Nuts and seeds are a good source of healthy fats, which can help to improve heart health, lower cholesterol levels, and reduce the risk of stroke and other cardiovascular diseases. It includes polyunsaturated and monounsaturated fats, as well as omega-3 fatty acids. They are also a good source of protein and fibre, which can help to regulate blood sugar levels and keep you feeling full and satisfied.
3. Olive Oil: There are many benefits of eating olive oil. Some of the most well-known benefits include reducing the risk of heart disease and stroke, as well as cancer. Olive oil is also known to improve cognitive function and can help to reduce the symptoms of Alzheimer’s disease and dementia.
4. Salmon and other fatty fish are good sources of omega-3 fatty acids, which have several health benefits, including reducing inflammation, improving heart health, and improving brain function. Omega-3 fatty acids are also thought to have a beneficial effect on our mental health.
5. Full-fat yoghurt is a good source of healthy fats, proteins, and calcium. It can also help you lose weight, lower cholesterol, and reduce your risk of type 2 diabetes.
6. Eggs are a good source of protein and contain many vitamins and minerals. They are also relatively low in calories. The health benefits of eggs include reducing the risk of heart disease and stroke, as well as improving cognitive function. Eggs are also a good source of choline, which is important for pregnant women. Eggs are high in cholesterol, but the body needs cholesterol to make hormones and to build cell membranes. It is the saturated fat in eggs that raises LDL (bad) cholesterol levels.
7. Chia seeds are a good source of healthy omega-3 fatty acids, fibre, antioxidants, and minerals such as calcium, phosphorus, and magnesium. They have a variety of potential health benefits, including improved digestion, increased energy levels, and reduced inflammation. Additionally, chia seeds may help promote weight loss by reducing appetite and promoting feelings of fullness.
8. Cheese is a good source of calcium and protein, as well as other nutrients. It also contains conjugated linoleic acid, which has been shown to have various health benefits, including reducing inflammation and helping to prevent cancer. Cheese is also a source of healthy fats like monounsaturated fats. These fats can help to improve cholesterol levels and reduce the risk of heart disease.
9. Dark chocolate is loaded with antioxidants and has been shown to improve heart health and reduce the risk of stroke. It also has been shown to improve brain function and reduce the risk of cancer.
10. Coconuts and coconut oil are great sources of healthy fats. They can help improve your cholesterol levels and reduce your risk of heart disease. Coconut oil can also help you lose weight and keep your skin and hair healthy.
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The body uses and digests healthy fats through a process called beta-oxidation. Beta-oxidation is the process by which the body breaks down fats into smaller molecules. This process is used to generate energy for the cells. The body uses healthy fats for a variety of other purposes, including building cell membranes, producing hormones, and helping to absorb fat-soluble vitamins.
Here are some dos and don’ts of healthy fats:
- Do eat foods that are high in healthy fats, such as avocados, nuts, and seeds.
- Do use healthy fats in place of unhealthy fats, such as replacing butter with olive oil.
- Do choose healthy fats that are liquid at room temperature, such as olive oil, over those that are solid, such as butter.
- Don’t eat too much of any type of fat, including healthy fats.
- Don’t cook with healthy fats at high temperatures, as this can damage their nutrients.
What are healthy fats?
Healthy fats are unsaturated fats that are good for your heart and overall health. They include Omega-3 fatty acids, which are found in fish and some plant oils, and monounsaturated fats, which are found in olive oil, avocados, and nuts.
What do healthy fats help with?
Healthy fats help with several things. They help to keep you feeling full and satisfied after eating, which can help to control weight in the long term. They also help to stabilise blood sugar levels, which is important for both energy levels and overall health. Additionally, healthy fats help to promote healthy skin and hair, and can even help to protect against some chronic diseases.
When should you eat healthy fats?
There is no definitive answer to this question, as it depends on individual dietary needs and preferences. However, some general guidelines recommend consuming healthy fats for meals and snacks, as well as using them in cooking and baking. Additionally, it is important to choose healthy fats that are high in unsaturated fats and low in saturated and trans fats.
Do healthy fats make you fat?
No, healthy fats will not make you fat. Healthy fats are an important part of a healthy diet, and they can help you feel fuller longer.
Do healthy fats keep you full?
Yes, healthy fats are satiating and can help to keep you full between meals. They slow down the emptying of your stomach, which helps to keep you feeling satisfied for longer. Additionally, healthy fats help to stabilize blood sugar levels, which can further help to reduce hunger and food cravings.
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