7 sources of healthy fats that you should include in your diet

Oily fish are rich in omega-3 fatty acids, which are healthy fats.

7 sources of healthy fats that you should include in your diet

Last update : April 04, 2022

Do you know what are the sources of healthy fats? Many people decide to reduce or eliminate sources of fat from their diet to maintain a healthy weight. He’s tried that excessive consumption of these fats causes metabolic disorders, among other diseases, that affect quality of life.

However, along with carbohydrates, fats are one of the largest sources of energy for the body. They are necessary for the optimal functioning of all systems.

However, it is necessary to consume healthy fats, that is, those that protect the body from dangerous disorders, such as hypercholesterolemia, hypertension and other pathologies derived from the consumption of harmful fats.

Although these healthy fats are sources of calories, their inclusion in the diet provides many benefits. Discover below 7 delicious sources of healthy fats that you can consume regularly.

1. Oily fish, a source of healthy fats

All oily fish are excellent foods. They contain protein and are one of the richest sources of omega-3 fatty acids.

Regular consumption of these fish reduces the risk of developing heart disease, controls inflammatory processes in the body and prevents cognitive decline. Among the most recommended are the following:

  • Salmon
  • Mackerel
  • Trout
  • Sardine
  • herring

2. Coconut oil

Although 92% of coconut oil is saturated fat, it is considered healthy because 65% is medium chain fatty acids. This type of fat is easily metabolized to provide energy to the body.

The rest, contains lauric acid, an acid that gives it an antimicrobial and anti-inflammatory action, ideal for strengthening the immune system. Best of all, its flavor is delicious and it goes well with other

3. Extra virgin olive oil

As long as it is of the extra virgin type, olive oil is made up of 71% monounsaturated fats, 16% saturated fats and 13% polyunsaturated fats. It is therefore one of the most complete sources of healthy fats that nature offers us.

Being obtained by a pressing method, retains its properties and is an excellent source of antioxidants. It prevents diseases, promotes weight loss and improves skin health.

4. Seeds are sources of healthy fats

The seeds and the oils obtained from them are good sources of healthy natural unprocessed fats. They contain omega-3 and omega-6 fatty acids, as well as soluble fiber and antioxidant substances.

Thus, in addition to preventing the development of cardiovascular disorders, protect cells against oxidative damage and improve digestion. The most important seeds are:

  • Sunflower
  • Linen
  • chia
  • Pumpkin
  • Sesame

5. cocoa

Cocoa is a nutrient-rich food that has wonderful properties. Cocoa butter contains 38% monounsaturated fats and 3% polyunsaturated fats.

Dark chocolate, with a minimum of 70% cocoa, is one of the best foods to reap the benefits of cocoa. A moderate intake prevents heart disease, stress, certain age-related degenerative disorders, as well as oxidative damage.

6. Avocado is one of the sources of healthy fats

Lawyers are very versatile. They contain 60% monounsaturated fat, 25% saturated fat, and 15% polyunsaturated fat.

They also provide significant amounts of fiber.antioxidants and other essential nutrients that activate the vital functions of the organism.

7. Nuts

Nuts are great for alleviating food cravings. They contain omega-3 fatty acids, fiber, protein and other beneficial substances for cardiovascular, muscle and joint health.

Moderate consumption is linked to weight loss, reduced inflammatory problems, and better circulatory health.

In short, not all fats are harmful to health. Consume it regularly, because the body needs it.

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