There are a lot of information on the internet about the importance of healthy fat foods which state that food containing a small amount of fat is the best way to reduce weight, regulate cholesterol and prevent some health problems.
According to professional nutritionists and sports professionals eating healthy fats and trying to avoid trans fat is a far more important factor in reducing weight and regulation of cholesterol compared to a diet with a small amount of fat.
The consumption of healthy fat foods is necessary for proper absorption of vitamins in our body, proper nerve activity, maintaining a healthy cells, faster and better healing of wounds and healthier immune system.
Avoiding foods that contain trans fats and consuming foods rich in monounsaturated and polyunsaturated fats will allow regulation of cholesterol and reduce the risk of diseases associated with unhealthy and wrong diet.
Everyone should regularly consume about 1 gram of healthy fat for every kilogram of body weight.
In continuation of this article will be given some readily available and inexpensive products that ensure an adequate intake of healthy fats.
1. Fish
The fish that naturally contain more fat such as tuna, herring, trout, mackerel, salmon and sardines contain high levels of omega – 3 fatty acids.
Fats contained in previously mentioned types of fish are in the category of healthy fat which can improve heart health and elevate brain functions.
According to the world health organizations, it is recommended to consume at least two servings ( from 100-150 grams ) of fatty fish a week, while the active bodybuilders can intake 1-2 servings more. It is best consumed baked or broiled fish.
2. Seeds and flax seed
Seeds such as sunflower seeds, pumpkin, sesame with flax seeds are a great source of healthy fats that lower cholesterol. Flax seed also contains a large amount of fiber and is a great addition when you prepare salads and some baked goods.
Flax seeds also contain useful amounts of vitamins, minerals, protein and essential fatty acids. Pumpkin seeds are also part of the healthy fat foods family because they contain great amounts of glutamine, alanine, glycine and larger quantities of zinc and are a great choice for a snack for all vegetarians.
3. Avocado
Besides avocados improves and maintains the function of the heart and reduces bad cholesterol (LDL), it also contains high amounts of healthy fats that help maintain the transmission of information in our nervous system and largely improve the intake of nutrients in the body.
4. Nuts
All types of nuts are beneficial to the heart and are high in vitamins, protein, minerals, amino acids and healthy fats.
You may without any doubt include almonds, Indian nuts, hazelnuts and pistachios in your daily diet. Of all the previously mentioned nuts, the walnuts have the lowest level of saturated fat in relation to the high content of monounsaturated and polyunsaturated fats.
But there should also be noted that nuts are very caloric and, therefore, is recommended their moderate consumption of 30-40 grams per day.
( read more about how the nuts can reduce the risk of many diseases here on this link Nuts Reduce the Risk of Disease Including Cancer )
5. White, black, brown beans and soybeans
Contain a great amount of protein and omega – 3 fatty acids that improve the mood and physical health.
6. Olive oil
A great source of healthy fat that can be used to prepare salads. 1 large tablespoon of olive oil contains 110 calories, 14 grams of fat of which 10 grams of monounsaturated fat.
7. Eggs (whole eggs)
