Healthy fats

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Healthy fats

Fats are often seen as an unhealthy part of food. But there are different types of fats, and only some of them are unhealthy.

Play fat health, such as omega – 3 fatty acids or any of the saturated fat or unsaturated, a key role in the health of your brain and your cells. Many of them have been shown to have a positive effect on the health of a variety of organs, including the brain and heart.

Here are some easy ways to get your daily dose of healthy fats .

1- Change the cooking oil

Supermarkets offer a variety of cooking oils , and many people also use butter and margarine.

Plant-derived liquid oils are the best cooking option because they contain high levels of healthy fats.

Of the beneficial and healthy oils : olive oil , canola oil , sunflower oil or soybean oil are among the healthiest types of cooking oils.

Any animal fats, such as butter, contain more unhealthy fats and should be avoided. Studies have shown that olive oil works best when cooked at high temperatures.

2- Add nuts or seeds to your food

Nuts or seeds can be eaten on their own as a healthy snack . Almonds, peanuts , macadamia nuts, hazelnuts, walnuts, and cashews contain high amounts of healthy and unsaturated fats. Sunflower seeds , sesame seeds, and pumpkin seeds are all rich in high unsaturated fats.

The nuts and seeds also add protein and fiber to your meals, helping you feel full for longer.

3- Find an alternative to red meat

Several studies have shown that red meat puts consumers at greater risk of developing a variety of diseases, including heart disease. Part of this risk may be due to high amounts of unhealthy saturated fats in animal meats. On the other hand, fish is rich in omega-3 fatty acids that promote brain and heart health.

Soy products like tofu are rich in polyunsaturated fatty acids and are found in a variety of shapes, textures and flavors for people who eat soy.

4- Eat more avocados

This green fruit is rich in a variety of healthy fats and can be added to all meals including sandwiches, salads, smoothies, sauces and soups. Avocado is also high in fiber and makes you feel remarkably full after a meal.

5- Eat olives as a snack

Olives, like olive oil, are rich in healthy and unsaturated fats. The advantage of olives over other snacks is that they are low in calories, so you can confidently get your daily dose of good fats without increasing your calorie intake .