7 Sources Of Healthy Fats That You Should Incorporate Into Your Diet

To get the best benefits from fats, we must consume those sources that provide us with antioxidants and healthy fats, such as omega 3 fatty acids.

To have a healthy lifestyle and an adequate weight, many people have decided to  reduce or eliminate the sources of fat from their diets.

It is proven that its excessive consumption causes metabolic disorders among other diseases that affect the quality of life.

However, fats, along with carbohydrates,  are one of the largest sources of energy for the body. They are required for optimal operation of all systems.

However, you should choose the “healthy” type, whose moderate intake protects the body against dangerous disorders such as high cholesterol, hypertension and other pathologies derived from the consumption of harmful fats.

Although they are all sources of calories, their inclusion in the diet allows for many benefits. Bearing in mind that for some they are still unknown, below we want to reveal 7 delicious sources that can be consumed on a regular basis.

Healthy Fat Sources

1. Fatty fish

All varieties of fatty fish are excellent supplements to the diet. They contain protein and are  one of the largest sources of omega 3 fatty acids. 

Its regular consumption reduces the risk of developing heart disease, controls the body’s inflammation processes and prevents cognitive decline.

Among the recommended ones, it is worth highlighting:

• Salmon.
• Mackerel.
• Trout.
• Sardines
• Herring.
• Seafood.

2. Coconut oil

Although 92% of coconut oil is composed of saturated fats, it is proven that it is very healthy since 65% corresponds to medium chain fatty acids. This type is  easily metabolized to provide energy for the body.

It has a substance called lauric acid that gives it an antimicrobial and anti-inflammatory action, ideal for strengthening the immune system. Best of all, its flavor is delicious and can be combined with other ingredients in the preparation of recipes.

3. Extra virgin olive oil

As long as it is of the extra virgin type, olive oil is composed of 71% monounsaturated fats, 16% saturated and 13% polyunsaturated.

• This indicates that it is one of the most complete sources of healthy fats that nature offers us. So it can be added without problem in the diet.
• Since it is obtained through a pressing method, it preserves its properties to the maximum and is a great source of antioxidants.

• Its inclusion in the diet is linked to disease prevention, weight loss, and skin health.

4. Seeds

Both the seeds and the oils obtained from them are good sources of unprocessed natural healthy fats.

• They have omega 3 and 6 fatty acids, as well as soluble fiber and antioxidant substances.

This indicates that in addition to avoiding the development of cardiovascular disorders, they protect cells from oxidative damage and improve digestion.

The most prominent are those of:

• Sunflower.
• Linen.
• Chia.
• Pumpkin.
• Sesame.

5. Cocoa

The cocoa bean is a nutrient-rich food that provides wonderful health properties when ingested in any of its presentations.

• For example, cocoa butter contains 38% monounsaturated fat and 3% polyunsaturated fat. Together with their antioxidants, they provide incredible benefits.

• Dark chocolate, with a minimum of 70% cocoa, is one of the best foods to enjoy this prodigious ingredient.

Its moderate intake prevents heart disease, stress, some degenerative disorders associated with age, as well as oxidative damage.

6. Avocado

Avocados are a very versatile food that can be incorporated into the diet in many ways. They are made up of 60% monounsaturated fat, 25% saturated fat and 15% polyunsaturated.

It also provides significant amounts of fiber, antioxidants, and other essential nutrients that activate vital body functions.

7. Nuts

Nuts are the best to  calm hunger in times of anxiety. They contain omega 3 fatty acids, fiber, proteins and other substances that are beneficial for cardiovascular, muscular and joint health.

Its moderate consumption is related to weight loss, the reduction of inflammatory problems and better circulatory health.

As you just noticed, not all fats are unhealthy, nor are they an enemy to body weight. Try to eat them regularly, as they are necessary for your body.