Fats make you fit- Do not run away from them
“FATS”….. any horror movie would be less scary than this word for most of us!!! For some, it isn’t that horrid, for some it doesn’t make any difference (the lucky lot) and the rest…they are deprived!!!
Just because the word ‘Fats’ is fats, people go crazy with the name and the possible effects of fats on their already fat bodies!!! People! take a chill-pill!! It is now declared and accepted fact that eating fats won’t make you fat; only if it is about eating the healthy fats.
Types of fats
Fats are of numerous types, some are healthy and good for our body while others are not so healthy. So, eliminating fats totally from the diet isn’t a good idea as fats help our body in performing quite a many functions, and there are many vitamins which need fats to get dissolved and absorbed into the body. We should only be careful and wise in picking up the right fat…the fats that would make us fit!
The dietary fats are those found in the foods derived from plants and animals. They help the body in generating energy. So, fats isn’t bad….isn’t it? The only problem is the quantity and quality. Since fats are high in their calorie contents, a little extra of it can make you put on weight. Fats is all about the fatty acids contained in it. The type and amount of fatty acids decide whether the fats is healthy or unhealthy.
Unhealthy dietary fats or Solid fats –
These fats are said to increase the unhealthy cholesterol and lower the healthy cholesterol which may lead to heart diseases and Type 2 diabetes. Trans fat naturally occur in some foods in a small amount, so be careful about what you eat.
Healthy dietary fats or the Fats that make you Fit –
Omega-3 fatty acids
Monounsaturated fats (MUFAs)
Polyunsaturated fats (PUFAs)
These fats increase the good cholesterol and reduce the risk of heart ailments. Monounsaturated fats also help in maintaining insulin levels and blood sugar, thus keeping a check on diabetes too.
Now, coming to the main topic, which food items should we eat which are rich in healthy fats and keep us healthy and fit. As we now know which types of fats are healthy, it is easier to understand which food products should be on our “Yes, please” list and which should be on our “No, thanks” list.
The Yes Please List
Here mentioned are some of the foods rich in healthy fats:
Olive oil is the most recommended oil and is healthier than other cooking oils. It helps controlling blood pressure, reduces the risk of heart ailments and a few types of cancers as well. Though it is said to contain approx 100 calories per tablespoon, it is really a good option of healthy fats when used in moderation.
Almonds, walnuts and pistachios…the best nuts ever! Almonds are the richest source of Vitamin E, good for hair and skin. Walnuts are rich in Omega-3 fatty acids. Pistachios are good for the eyes and rich in proteins. Nuts also aid weight loss, another good reason to savor these health foods. They help in blood pressure and diabetes. Pistachios has the lowest in fats content.
Nut butters too are an amazing source of proteins, fibers and healthy fats. They have the same good many benefits of the nuts. Peanut butter is mostly tops the list.
Avocados are highly rich in the healthy fats. It is loaded with the MUFAs, lowers the bad cholesterol and improves heat health and reduces the risks of heart ailments. Since this fruit is very high in fats, it should be consumed in moderation else this fat will actually make you fat.
Flax seeds are rich source of Omega-3 fatty acids. It is our good old healthy fats which keeps our heart healthy and happy. It is rich in Lignans and fibers as well. Lignans have antioxidant properties. Flax seeds are said to contain 75-800 times more lignans than any other plant food.
Fatty fish are good source of healthy fats. They are the healthiest sea foods. Oily fishes like tuna, mackerel, sardines, trout and salmons are high in Omega-3 fatty acid.
Last but not the least, the easiest and inexpensive source of health…Eggs. Eggs are rich in almost all the required nutrients especially protein. The yolk is richer in fats and nutrients than the white parts. It keeps the body healthy.
Dairy products too are a good, obvious and the most common source of healthy fats. Home made butter is a blessing in disguise. dark chocolates too can be added to the list. Make sure when you buy processed and packaged food, you go through the ingredients and nutritional value labels. They will help you to make an appropriate choice. So, no more running away from fats. Just be careful with the quantity and that’s it!!! Start eating these healthy fats and see the good changes it brings about and you’ll never avoid fats again.
Do you agree that fats make you fit and we must not run away from them?
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