11 HEALTHY FOODS: SOURCE OF GOOD FATS (Unsaturated fat foods)
July 22, 2018
You always listen to your around that fats are the main reason behind your health problem and weight gain. If you skip fat from your diet, is the only way you lose weight. But now time is change. Studies show that now you can also lose weight by eating fats. All that foods who contain good fats are now called ‘superfood’.
There are three types of fats. Unsaturated fats, saturated fats, and trans. unsaturated fats generally consider heart healthy and liquid at room temperature. Saturated fats are found in animal fat and solid in room temperature. Trans fat is a fat that makes solid from the liquid through a process called hydrogenation. Unsaturated fats are the fats which help you to lose fat and keep you stay healthy.
Unsaturated fats are of two types: polyunsaturated fat and monounsaturated fat. Polyunsaturated fat can help you to lower your cholesterol level. It encompasses omega-3 and omega 6. Polyunsaturated fats can found in vegetable, nuts and sunflower oil. Polyunsaturated fats raise HDL (good cholesterol) and lower LDL (bad cholesterol). It encompasses vitamin E and nutrients. Monounsaturated fats can found in olive oil, peanut oil, nuts, and seeds.
Today I tell you foods contained unsaturated fats and good for you.
A single egg contains 212 mg cholesterol which is 70% of the recommended for daily intake. The yolk of the egg is full of cholesterol and fats that why people think it is unhealthy. But whole eggs are actually loaded with protein, minerals, and nutrients. Protein is the main ingredient which you may use to lose weight. If you eat one whole egg for breakfast, you will end up with fewer calories and lose weight. Also, the yolk of the egg contains nutrients, due to this you may consider egg the most nutritious food on the planet.
A single avocado contains 23 gram of total fat specifically, heart-healthy good fat. It is also a good source of fiber and potassium in the diet. Due to loaded with fiber avocado is different from other fruits. Studies show that the fiber that avocado contains helps to low LDL cholesterol and triglycerides while raising HDL cholesterol and have benefits for cardiovascular health. Try to use avocado in sandwiches, pair them with salad so you can reap the benefits. But keep in mind they are high in calories so, don’t try to eat more than half at a time.
You normally describe fish as brain food. Some fishes like tuna, trout, and salmon are naturally fatty fishes and full of omega-3 that is good fatty acid and helps you to boost your heart and keep you healthy. These fatty fish are also loaded with high-quality proteins and nutrients. You have to take 2 serving of fish in a weak consist of 4 ounces. If you don’t like to eat fish then you can also go with fish oil. It can be equally useful, contain omega 3 that you need.
We all normally associate cheese with weight gain and fats. Cheese is a source of phosphorus, selenium calcium and contains all types of nutrients. Again cheese is a source of rich protein which is good for weight loss and a healthy heart. You may say that a thin cheese slice contains 5 gram of protein. The one benefit of cheese which is no one known is that it is good for type 2 diabetes. Place a thin slice of cheese in your sandwich; eat pizza but one piece at a time because cheese contains healthy fats.
5. Dark chocolate
Finally, the one diet food with good taste. It contains vitamin A, B and E, calcium, iron, and potassium. One bar of dark chocolate contains 11% fiber and 65% of calories which is very high. Dark chocolate is high in fats but loaded with nutrients and antioxidant which make it healthy food. Eat chocolate but in less quantity and choose quality dark chocolate with at least 60% cocoa because cocoa beans all nutrients. If you eat too much chocolate, then there is a chance of heart disease.
Olives contain vitamin A, vitamin E, and copper. If you take 1 ounce of olives, it has 35 calories, 5 grams fat and 1 gram fiber. But the fat found in them is mostly monounsaturated fat which is heart friendly and help to fight with inflammation. Olives are rich in antioxidant and decrease the risk of heart diseases and fight with cancer. You can eat 3 to 5 olives in the morning and eat olives as pickle at eating time. Olive oil is also a good source for weight loss. Replace your meal oil with olive oil.
7. Full fat milk
Milk is one of the most useful and beneficial food on the planet. One cup of whole milk contains 10 gram of fat with 5 gram of saturated fat. But you can make it a part of your healthy diet because it also contains Vitamin A and vitamin D, they are fat-soluble vitamins. It can also help to reduce type 2 diabetes and also reduce the type 2 diabetes risk.
8. Peanut butter
Add peanut butter in your morning meal and can stir in oatmeal to make it delicious. In whatever way you want to enjoy this superfood but keep it in your meal. But remember 2 tablespoons is enough for a day. If you eat more it starts working in reverse condition. It contains healthy fats which you can eat anytime a day. You can also eat it with the snack but not more than 2 tablespoons.
It’s not as high in fat as alternate sustenance on this article, however, tofu is as yet a decent wellspring of monounsaturated and polyunsaturated fats. A simple, 3-ounce part of super firm tofu contains 5 to 6 grams of fat and around 1 gram of hard fat, yet this is normally happening fat from the soybeans, and tofu is viewed as a wellbeing sustenance which is as it should be. It’s a strong plant-based protein that is low in sodium and gives about a one-fourth of your day by day calcium needs.
Around 20 nuts contain around 150 calories, 14 grams of unsaturated fat, and 6 grams of protein. These nuts are a phenomenal wellspring of the cell reinforcement vitamin E—giving an incredible 40 percent of the prescribed every day sum—and fiber, riboflavin, magnesium, and phosphorus. Besides, they contain various phytochemicals, including kaempferol and quercetin which have been appeared to help avoid growth and lower your danger of coronary illness and helps you to improve your memory.
11. Red Meat
Red meat gives us solid fats, specifically, conjugated linoleic corrosive, or CLA—the trans-fat that really enhances heart wellbeing and cut down stomach fat—and reduces the quantity of stearic acid as stearic acid is harmful to cardiovascular health, a polyunsaturated fat that really decreases LDL (bad cholesterol) cholesterol. Be that as it may, grass-eating meat is surprisingly better than what you’ve generally been snatching. Truth be told, a study in Nutrition Journal found that grass-nourished meat is higher in CLA, stearic corrosive, and omega-3 unsaturated fat (since grass contains ALA and corn does not), and bring down in undesirable palmitic corrosive, than typically raised meat. Furthermore, with regards to your waistline, grass-eating beef is normally leaner and has lesser calories than regular meat.
Unhealthy foods, those must be avoiding
- Avoid proceeding product like readymade cookies, snacks, microwave popcorn, cracker, and creams.
- Avoid drinking hard drinks as they contain a large number of saturated fats.
- Avoid fast food like burgers, French fries, tacos etc, because they are all deep fried food.
- Try to eat fresh food instead of frozen food.