A Brief List of Good Fat Foods
Usually, people consider all types of fats to be bad. While saturated fats and trans fats are unhealthy and pose a health risk, monounsaturated and polyunsaturated fat are good for your body. These good fats are required for proper working of the nervous system, absorption of vitamins, maintaining cells and proper functioning of the immune system. They even help to reduce elevated levels of cholesterol and reduce the chances of getting a heart attack. Typically, foods contain good as well as bad fats, and hence, selecting the right type of food is extremely important. You should be looking to consume foods that contain high amounts of monounsaturated and polyunsaturated fats.
Here is a brief list of good fat foods that you should be looking to consume to maintain your health:
Cold water fish are rich in Omega 3 essential fatty acids, which are polyunsaturated fats, as well as monounsaturated fats. Fish such as salmon, mackerel, tuna and trout are cold water fish that are rich in Omega 3 essential fatty acids. Other cold water fish, such as anchovy, black cod, sardines, halibut and char are rich in monounsaturated fats as well as Omega 3 essential fatty acids. Even oysters and mussels are good sources of good fat. If you do not like eating fish, you can still reap the benefits of healthy fats by taking supplements of fish oil. One of the best fish oil supplements is cod liver oil, which is available in the form of capsules. This supplement contains both monounsaturated and polyunsaturated fats.
Oil derived from plants also contains good fats. Hemp oil contains the highest amount of good fat in the form of polyunsaturated fats. Flaxseed contains 58 percent Omega 3 essential fatty acids; whereas olive contains 73 percent monounsaturated and 11 percent polyunsaturated fats. On the other hand, canola oil contains marginally less good fat compared to other plant-based oils, but it is healthy nonetheless.
Nuts and seeds have always been known for their nutritive value and health benefits. However, a person looking to consume healthy fats can eat nuts and seeds without worrying about getting overweight. Hazelnuts, cashew nuts, peanuts and almonds are rich in monounsaturated fats. Chia seeds and walnuts are full of Omega 3 fatty acids; and sunflower seeds, pumpkin seeds, Brazil nuts and sesame seeds contain high amounts of polyunsaturated and monounsaturated fats. The oils extracted from these nuts also contain the same good fats.