Physical and mental fitness is an essential thing in life. From a daily jog to obtaining instructions from a personal fitness trainer at a gym, people do many things to maintain a healthy lifestyle. Similar to exercises, a diet too plays a significant role in physical fitness. Due to many people struggling with obesity and weight gaining, cutting off fats from meals has become prominent. However, healthy fats help increase body health, and you need to add to your diet. Hence, this article will have a closer look at healthier fats that can offer nutrition to your body.
What Are Healthy Fats?
Fats can be mainly categorised into two types; saturated and unsaturated. Saturated fats are considered unhealthy and cause weight gain in people. They can also risk higher levels of cholesterol and increase the rate of getting heart diseases. Unsaturated or dietary fats do not fall into the same category. They can help manage your mood, control weight, boost energy, and fight fatigue.
Below are a few types of healthy fats that can offer your body nutrition in several ways.
Fats Rich in Omega-3
Foods with healthy fats such as fish, salmon, nuts, eggs, flaxseeds, and mayonnaise are rich in omega-3 fatty acids. Consuming fats rich in omega-3 can help with the following.
- Reduce symptoms of depression
- Fight against fatigue
- Ease arthritis conditions
- Reduce the risk of heart diseases and strokes
- Reduce the risk of cancers
Healthy Oils for Omega-6
Vegetable oils are another healthy fat that can lower bad cholesterol while increasing the good ones. Sunflower oil, safflower, corn, and soybean consist of omega-6. These unsaturated fats can reduce insulin resistance and inflammation.
Try to use healthy oils in your cooking and salad dressings to intake beneficial fat nutrients into your body. You can use canola oil for baking instead of butter, margarine, or lard.
Avocados for high potassium and fibre
Avocados are loaded with fats and are associated with numerous health benefits. They contain over 40% of potassium and are a great source of fibre.
Avocado is known for lowering bad cholesterol and increasing good cholesterol. It can uplift cardiovascular health and keep you fit and healthy with rich nutrient constituents.
Seeds And Nuts
For those trying to lose weight and working with a fitness coach for a body transformation, seeds and nuts are the ideal snacks. A handful of the following will make you feel full and help control your food intake. Some of these are used to lose weight and are included in the diet plans. Given below are a popular type of nuts and seeds with high nutrient contents.
Walnuts – A plant-based source rich in omega-3 fatty acids
Chia seeds –Contains omega-3, proteins, fiber, vitamins, and minerals.
Hemp seeds – Consist of omega-3 acids and proteins
Flax seeds – loaded with protein, fibre, and fats
Choosing healthy fats can help you get more nutrition and keep you away from long-term medical conditions and diseases. Understanding the difference between good and bad fats can help you pick the dietary ones in your meal for a tasty and healthy meal. Include these incredibly nutritious food types in your meals for a balanced and healthy diet.