Foods Rich In Good Fats
Are you under the impression that fat is bad for your health and waistline? Well, that is not completely true as all fats are not bad. In the recent past, fat has been demonized. And that has made people look out for low fat alternatives. Low fat processed food is unhealthy. You can check that out here – Click!
Fats are categorized into 3 types:
- Unsaturated fat
- Saturated fat
- Trans fat (very unhealthy)
Unsaturated fats can be further divided into mono-unsaturated fats and polyunsaturated fats. Both of these are the healthiest of all fats.
Mono-unsaturated fats and polyunsaturated fats help in reducing levels of bad (LDL) cholesterol and lower the risk of heart ailments. These fats also have fat-soluble vitamins like vitamin A, vitamin D and vitamin E.
Now how to get good fats i.e. mono-unsaturated fats and polyunsaturated fats from food? Well, here are foods rich in good fats:
Mostly eggs are revered for the protein they provide. However, don’t forget that they are a rich source of healthy fats too. The fatty acids in eggs are monounsaturated fats and a small amount of poly-unsaturated fat plus a bit of saturated fats. Some people avoid eating eggs because they think that the high levels of cholesterol in the egg yolk will increase the cholesterol levels of their blood. However, research has confirmed that it is not so.
2) Cashew nuts
Cashew nuts are rich in monounsaturated fats that help in improving heart health. Cashew nuts also promote skin health and hair. These nuts contain flavonoids that fight cancer and several other diseases.
Walnuts are a wonderful source of omega 3 fatty acids (type of poly-unsaturated fatty acids). Omega 3 fatty acids help in preventing cancer and cardiovascular diseases. Walnuts also have copper and biotin that helps in strengthening your hair and preventing unnecessary breakage.
Almost 50% of the fat is monounsaturated fats (mainly oleic acid). Oleic acid is a subject of research as it is associated with a reduced risk of certain cancers, cardiovascular diseases and Alzheimer’s.
Oleic acid is essential for treating skin damage. It eases the severity of acne as it reduces inflammation, improves collagen deposition and reduces acne scarring.
Corn has both mono-unsaturated fats and polyunsaturated fats along with several vitamins, minerals and antioxidants. Corn also has linoleic acid and omega 6 fatty acids that have anti-aging properties. I am sure, this would make you reach out for that packet of popcorn on your kitchen shelf. Sadly, the ready-to-eat popcorn has a high amount of trans fat in it and hence is not healthy. You can pop your corn kernels at home in a cooking pot with lid (the traditional way!). Just sprinkle some salt on top and a bit of melted butter (real butter is healthy!)
6) Oily fish
Oily fish is a great source of monounsaturated and polyunsaturated fatty acids. It also provides omega 3 fatty acids and fat-soluble vitamins. These oils help in preventing heart disease, fighting depression and anxiety and improving mental focus.
The best oily fish available in India are salmon, mackerel and sardines.
Hope this post on foods rich in good fats has been helpful in choosing the right foods.
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