Healthy Fats Reminder
Healthy fats are really important of well balanced diet, but actually our bodies need for fat is very low. Healthy fats are even part of the successful weight-loss. But do You know what are the right fats to eat and how much is enough?
There are good and bad fats. As I dont like to focus on bad things in life than either I dont want to have a long talk about bad fats. I will just say that the bad guys are Saturated and Trans Fatty Acids. Also some of the good fats can become bad fats when they are heated (for example roasted nuts).
So what are the fats what should be in our diet? Unsaturated fats, what include polyunsaturated fatty acids and monounsaturated fats.
Monounsaturated fats, are most known from Mediterranean countries where people consume lots of these. Best known monounsaturated fat is Olive oil. Monounsaturated fats are good source of vitamin E and this Healthy Fat is one of the greatest way to reduce the risk of heart disease, what have becoming a big problem in many countries. Best sources are Olives, Avocados, Hazelnuts, Almonds, Brazil nuts, Cashews, Sesame seeds, Pumpkin seeds.
Polyunsaturated fats are mostly found in vegetable oils. They help lower blood cholesterol levels. Most well known type of polyunsaturated fat is Omega-3 fatty acids, it have got a lot of attention of its health benefits. Best sources are Fatty fish like Salmon, Trout, Catfish and Mackerel, also Flaxseed and Walnuts, Chia Seeds. Omega-3 fats are great to control your hunger by stabilizing your blood sugar levels.
Studies done in Japan & The Czech republic suggest that Omega-3 fats prevent the creation of ugly body fat and these same studies suggested Omega-3 fats promote more fat burning.
Our Bodies need Fats to function properly and our Brain needs it! 60% of our Brains are actually fat. To improve memory and learn faster we need to keep Healthy fats in our diet!
Vitamis A, D, E and K are Vitamins what can not absorbed into the body with out any fat.
Avocados – Avocado is 70% water and its really easy to digest. Its a great nutrition and also a easy way to hydrating the body. Avocado is high in weight loss friendly monounsaturated fats. Half Avocado is enough to get all the fat you need for a day.
Raw Nuts– Are the best nutrition for the body including a good amount of healthy fats. Pay attention to not overeat them, because they are hard to digest. One palm full is enough for your daily need. You can sprinkle some seeds or nuts into your salad, enjoy a Raw Cake(what usually have crust of Nuts or Filling with soaked Cashews) or have them as a snack.
Olives– Olive oil is also one of the Fat burning fats. Feel free to eat small amount of Olives without guilt. Best way to get the good fats from Olives is to use Gold Pressed Olive Oil.
Take Care of the portions Your eat and make sure to consume right fats!