5 'good fat' foods to include in your diet

Sunday, March 19, 2017

There's always a lot of talk about reducing fat in our diets in order to become healthier, lose weight, and ultimately live a better lifestyle. But, some fats can actually be beneficial to our diets. Here we take a look at five 'good fats', and how they can be an important asset in your diet.

1. Avocados

While avocados might be packed with monounsaturated fats, they actually help to lower your body's cholesterol levels. Avocados are also a good source for vitamins such as vitamin B, C and E, as well as being low in sugar. Of course, like anything, they should be eaten in moderation in order to feel the benefits.

2. Fish

Oily fish are considered to be good fats as they are full of omega-3. Fish such as sardines, mackerels and trout contain the good omega-3 fatty acids that can be beneficial to our diets. Omega-3 has many health benefits associated with it, including reducing inflammation in blood vessels and slowing plaque build up inside of blood vessels, which can cause circulation issues and heart disease.

3. Olive Oil

Olive oil is another monounsaturated fat which has certain health benefits associated with consuming it. For example, monounsaturated fatty acids, or MUFA's, may help to lower heart disease risks by lowering cholesterol, similar to how avocados can benefit us.

Again though, it is important to only use olive oil in moderation, so don't use olive oil in addition to other foods. For example, replace butter or margarine for olive oil, rather than adding olive oil to gain the health benefits.

4. Nuts

Nuts are another good fat that can be incredibly healthy if enjoyed in moderation. Nuts are high in 'good fats', as well as in fibre and protein. They are also high in vitamin E which can help us to maintain healthy skin and eyes.

If you want to incorporate nuts into your diet, try starting with the healthier options such as almonds or walnuts, rather than nuts that are salted or dry roasted.

5. Eggs

Some believe eggs to be unhealthy as the yolks have typically been considered to be high in fat. However, as a whole, eggs contain a substanial amount of vitamins and minerals, as well as being packed with protein, and some are even enriched with omega-3. The advantages of eating eggs as part of a balanced diet certainly outweigh the negatives.