Not all fats are bad. Include in your diet healthy fats can be very beneficial for our body. Unlike saturated fats, Monounsaturated fats help lower LDL cholesterol (bad cholesterol), while increasing HDL (good cholesterol).
Furthermore, fat is necessary for our diet, since it is one of the macronutrients which supports many of our body’s functions and is a source of energy to be able to carry out all the activities of our day-to-day. Below we list the foods rich in healthy fats that cannot be missing from your diet.
Avocados
Avocados contain monounsaturated fats (in addition to antioxidants and beta-carotene), which help improve memory and prevent heart disease. The recommended daily intake of fat is 65 grams, and half of avocado contains approximately one-third of this recommended daily fat intake. So we recommend that you include this half avocado daily in your diet.
Coconut oil
Coconut oil has had a questionable reputation in recent years, but this was because previous studies were conducted with partially hydrogenated coconut oil, rather than raw virgin coconut oil. While many hydrogenated saturated fats raise levels of harmful cholesterol, it has been shown that Virgin coconut oil increases good cholesterol levels. Of course, make sure that what you consume is virgin coconut oil.
Walnuts
Walnuts are a great source of omega-3 fatty acids with anti-inflammatory properties that, in addition to reducing LDL cholesterol (the bad one), are also a great source of proteins, fiber, vitamin E, magnesium, zinc, potassium, riboflavin, and selenium. Come on, you can’t miss nuts before training, or to accompany lunch.
Salmon
Salmon is very rich in omega-3 fatty acids and proteins it represents an excellent dish for your regular diet. Just eating salmon once or twice a week can help your body reap all the health benefits this food offers. If you’re not a fan of grilled salmon, try some salmon sashimi or a couple of slices of smoked salmon.
Olive oil
Add some healthy fats to your next salad by dressing with virgin olive oil. This one is rich in vitamins A and E, chlorophyll, and even magnesium. Due to its high levels of monounsaturated fats, it helps reduce bad cholesterol and the risk of suffering heart disease.
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