Fat has a widespread reputation for making you fat and being a harbinger of many chronic diseases. But too little can be just as harmful as too much. Additionally, distinguishing between healthy and unhealthy fats is important to understanding their effects on the body. While many fitness-conscious people may avoid eating fat completely to avoid the threat of weight gain and the many nasty diseases that come with it, consuming healthy fats can improve brain function. , essential for heart health, skin and hair health, bone health, and metabolism. . In fact, some healthy fats are also important for managing cholesterol. Research has proven that monounsaturated fats in plants can lower bad cholesterol and raise good cholesterol. (Also read: What are healthy fats? Find out from the experts)
Healthy fats come primarily from plant-based foods and are a storehouse of omega-3 fatty acids. Nuts and seeds, ghee, avocados, olives, fatty fish, sesame seeds, and soybean oil are all sources of healthy fats. Dark chocolate is also a source of healthy fats and is rich in monounsaturated fats, but it does contain sugar and should be consumed in moderation.
When incorporating fat into your diet, you need to be aware of whether it is healthy or unhealthy. Samosas, kachori, pakoras, pizza, burgers and other junk foods should be avoided to prevent waist increase, while ghee, avocado, nuts and seeds should be consumed in moderation to get healthy fats. is needed.
“Discover the important role of healthy fats in optimizing your body's function. From boosting brain performance to supporting hormonal balance, promoting heart health, and aiding weight loss. Including these fats in your diet offers countless benefits,” says nutritionist Bhakti Arora Kapur. in her latest Instagram post.
benefits of healthy fats
Let's take a glimpse of the positive impact suggested by Mr. Kapoor.
1. Superior cognitive ability
Healthy fats improve brain power and help manage functions from memory to mood. Fuel your brain with healthy fats to improve cognitive function, memory, and mood stability. Add healthy fats to your diet and take care of your brain with a handful of soaked almonds or a serving of fatty fish.
2. Cardiovascular support
Eating healthy fats regularly can support heart health. While you should avoid eating fried foods and sweet and creamy delicacies, drinking a drop of ghee with your dal can nourish your body and support cardiovascular health. Healthy fats actively lower bad cholesterol levels and lower your risk of heart disease.
3. Lasting energy
It's important to include enough healthy fats in your diet to sustain energy throughout the day and curb unnecessary cravings. Eating fat keeps you full, regulates blood sugar levels, and reduces unhealthy snacking.
4. Nutrient synergy
Healthy fats can be combined with certain foods to better absorb nutrients and increase their effectiveness. Incorporating healthy fats into your diet ensures proper absorption of essential vitamins A, D, E, and K.
5. Glowing skin
Eating healthy fats is also associated with glowing skin and strong hair. Fats contribute to elasticity, smooth skin, and reduced inflammation, so reap the benefits of glowing skin.
6. Hormonal harmony
Healthy fats keep hormones balanced and improve body function. Avoid the pitfalls of low-fat diets and keep your hormonal system balanced. Embrace the goodness of healthy fats for your overall health.
How to eat healthy fats
Mr. Kapoor also shares various sources of healthy information and the daily intake.
healthy fat sources
1. From nuts and seeds (1/4 cup)
Almonds – 14 grams
Walnuts – 18 grams
Chia seeds – 9 grams
Flaxseed – 12 grams
Hemp seeds – 14 grams
Pecans – 20 grams
Brazil nuts – 19 grams
Macadamia nuts – 21 grams
Cashew nuts – 12 grams
Pistachios – 13 grams
Pumpkin seeds – 13 grams
Sesame seeds – 14 grams
Avocado – 4g
Peanut butter – 16 grams
From seafood – per 100g
Salmon (wild) – 13.6 g
Mackerel (cooked) – 13.9 g
Sardines (canned in oil) – 18 g
Trout (cooked) – 6.7 gm
Tuna (canned in oil, drained) – 8 g
Herring (cooked) – 17 g
Swordfish (cooked) – 4.5 g
Halibut (cooked) – 2.4 g
Cod (cooked) – 0.7 g
2.Meat-derived – per 100 grams
Bacon (cooked) – 42 gm
Beef (80% lean) – 18.5 g
Pork (shoulder) 21g
Lamb (shoulder) – 23 g
Duck (roasted) – 28.4 g
Chicken (thigh meat, with skin) 9.3g
Turkey (dark meat with skin) – 15.5 g
3. From oil – per tablespoon
Olive oil – 14g
Coconut oil – 14g
Avocado oil – 14 g
Canola oil – 14 g
Flaxseed oil – 14 g
Sesame oil – 13.5 g
Walnut oil – 14 g
Grapeseed oil – 14g
Sunflower oil – 14 g
Safflower oil – 14 g
Corn oil – 13.6 gm
Peanut oil – 13.5gm
