FOODS RICH IN FAT THAT YOU SHOULD BE EATING FOR GOOD HEALTH
Doing everything you can do to keep up good health is worth it. A sound mind resides in a sound body and so one must be careful about what kind of fat he or she consumes. General idea among people is that fats are not good for health and people start cutting it from their diets. This idea is most popular among people who are very much weight conscious. Banishing fats from our diets doesn’t make us any healthier as we cut on healthy fats too.
Fat is a very important for some of the major body functions moreover it is the major source of energy. It helps in absorption of certain vitamins and minerals, building of cell membranes and sheaths surrounding nerves. Most essentially it helps in blood clotting, muscle movement and inflammation. So cutting down fats from your diet is not at all good for health .All you need to take care is about the type of foods you eat which differs in the type of fat they contain. Mainly fats fall in three major categories that are GGOD FATS (include monounsaturated and polyunsaturated fats), BADFATS (industrial made trans fats) and SATURATED FATS.
If you still believe in the old convention that fat is your enemy or is the cause of obesity and heart disease then its high time. New studies have clarified that food rich in good fat improves nearly every health measurement, from reducing your waistlines to keeping your arteries clear.
Keeping good health on mind we have a few food products (rich in good fat) that one must consume in order to maintain a good health:
1.)ALMONDS:they are rich in calories, unsaturated fats and proteins which is recommended by doctors to consume on a daily basis. Their regular intake helps prevent cancer and minimize your risk of heart disease. Not only almonds but generally nuts are incredibly healthy as they are loaded with healthy fats, vitamin E and are among the best sources of plant based proteins.
2.)AVOCADOS:it’s a miracle fruit for those who fear bulging bellies as studies suggest that those people who eat avocados weigh less than those who don’t. Rich in fat (75% fat content approx) contains oleic acid which has many health benefits. This fruit unlike many Ishealthy, good for skin conditions, nutritious and are a rich source of potassium.
3.)CHOCOLATE:To be more precise it is “dark chocolate” which helps you in improving your cardiovascularhealth. One need to care take of the amount of dark chocolate he consumes as it is very much loaded with fat (70% of calories approx) but also is a rich source of fiber,iron,magnesium,copper and manganese.It is a boon for skin and helps in improving brain function plus lowers the blood pressure.
4.)CHEESE:it requires a large amount of milk to produce a single thick slice of cheese and as a result that small amount of cheese if full of all the nutrients same as the milk. Brimmed up with fat, it is rich in protein,calcium, vitb12 and selenium is incredibly nutritious.
5.)FISH:if you are a fish lover then your love towards it will definitely rise now as fishes like salmon, tuna,trout,sardines and herring not only are satisfies your tummy to the fullest but also are a rich source of vitamin A and omega-3 fat, proteins and essential nutrients.
6.)OLIVE OIL:let it be extra virgin olive oil or virgin olive oil or plain olive oil everyone knows that it is the best substitute to ghee or butter. Extra virgin olive oil is rich in vitamin E and K and it prevents inflammation, improves cardiovascular health and lower the risk of heart related diseases. It is high in monosaturated fat and that is the main reason for it being healthy.
7.)PEANUT BUTTER:Nuts particularly are considered good for health and nuts butter not only adds to the tasty meal but can be eaten whenever you wish, let it be with breakfast sandwich or at lunch.
8.)WHOLE EGGS: eggs initially were not considered a part of healthy diet but this misconception has failed recently. Although they have high fat content and cholesterol too but it does not affect the cholesterol in blood and these are very much filled with nutrition,vitamins and minerals. They are a boon for people who wish to lose weight due to its richness in proteins.
9. COCONUT:saturated fats are considered best for our health and coconut consists of about 85% of fatty acid that are saturated. Not only coconut but people who use coconut oil too are way healthier that those who don’t, plus they face a low risk of having heart related ailments.
10.)FLAXSEED:It is also called linseed.These seeds are nutty in flavor and are a rich source of micronutrients,dietaryfiber, vitamin B1, and the essential fatty acid alpha-linoleicacid, also known as ALA or omega-3.
Cutting on essential fats wont make you healthy but has a side effect. It is not at all good to skip snacks or food products like the ones mentioned above as when you miss the fat that makes you feel full, you eat double, sometimes triple and end up obese.According to recent studies it has been proven that saturated fats are not the ones to be blamed or villainised but on the other end we must take care of the amount of intake and must not overdo it.For example if you need about 2000 calories a day,no more than 140 should come from saturated fats i.e. from food items like fatty beef,lamb, pork, butter cheese etc. If you already have health issues and is much concerned about your fat intake then consulting a doctors is really helpful. STAY HEALTHY.
Neeraj Mehta (PhD)
Alternative Medicine and Human Biomechanics
International Fitness Expert and Nutritionist
Director: GFFI Fitness Academy (INDIA)
Contact: +91-9811309667, +91-9810111018