Consuming healthy fats is extremely important for better health. Healthy fats like poly and monounsaturated fats help lower risk of obesity, cardiovascular diseases, and improve heart health . The Dietary Guidelines for Americans and WHO recommend a total energy intake of up to 30% from fats while limiting the consumption of saturated fats (less than 10%) and trans fats (less than 1%) . So, it is clear that not all fats are bad, and some fats may even enhance heart health. This article talks about what healthy fats are and 5 whole food sources of healthy fats to improve your health, skin, and hair. Take a look.
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Dark Chocolate
Dark chocolates are rich in flavonoids and many minerals. These help protect the heart by improving blood flow and lower the risk of obesity and diabetes type 2 by increasing insulin sensitivity . Dark chocolate may also be a very satisfying snack to some and therefore can also regulate hunger by increasing satisfaction .
Consume a piece of 80% or more dark chocolate after dinner twice a week. You can also add it to smoothies and breakfast bowls.
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Soybean And Tofu
Soybean and tofu are great sources of polyunsaturated fats and protein. Soybean and soy products may help protect the heart, improve skin health, and strengthen the bones .
Consume soybean and tofu in curries, dal, salad, and sandwiches.
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Olives
Olives are a great source of healthy fats just like olive oil and and may help lower inflammation, strengthen immunity, protect the DNA, reduce oxidative stress, and soothe allergies.
You may consume olives in salads, sandwiches, stews, curries, etc.
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Full-Fat Milk
Full-fat or whole milk is more nutritious and healthier compared to low-fat milk for the same reasons that full-fat yogurt may be more beneficial. . Full-fat milk is loaded with vitamins, minerals, and omega-3 fatty acids and may help you manage weight by increasing satiety and fullness.
Consume full-fat milk in the morning with breakfast, add it to smoothies, and breakfast bowls.
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Cheese
If you have been avoiding cheese thinking that it only provides “bad fats”, this is not true. Cheese is calorie-dense , but it is a good source of calcium, prebiotics, proteins, vitamins, minerals, and peptides . Cheese is a good source of protein and may also be a good snack choice alongside fruit, veggies, or some crackers. Yes, overconsumption of cheese may have an adverse effect on your health, but in moderation, cheese can help strengthen your bones and reduce hypertension.
Consume different types of cheese in soups, salads, and with snacks to keep your hunger in control and get your daily dose of healthy fats.
