8 "Good Fats" To Add To Your Grocery List NOW!
Many weight-watchers are quick to cut out fats from their diets, but they don't realize that they cut out healthy fats as well. Yes, there are healthy fats!
Monounsaturated fatty acids (MUFAs) and polyunsaturated fats (PUFAs) are healthy unsaturated fats that improve your cholesterol, keep your heart healthy, and lower your risk of stroke. These fats can help your body absorb vitamin E, which is important for skin and nail health. Learn more about MUFA and PUFA-rich foods to add to your grocery cart to improve your health.
Healthy fats are vital for the health of our eyes, nerves, and brain. Good fats improve cells sensitivity to insulin for energetic metabolism, supports thyroid hormone function, curb food cravings, hormonal balance including androgens and testosterone and estrogen, better reproductive health, encourages stronger libido, and lower body fat.
1. Olive Oil is a popular plant oil that is rich in MUFAs and PUFAs as well as essential fatty acids. Olive oil is a good source of vitamin E, which is important for skin and nail health. The MUFAs in it may help lower your bad (LDL) cholesterol levels, normalize blood clotting and help your body control blood sugar.
2. Almonds Nuts are great for your health because they’re high in monounsaturated fats. Almonds are chock full of magnesium, vitamin E, potassium, and may help lower LDL cholesterol numbers. Choose unsalted, raw or roasted almonds and stick to one ounce servings to keep calories in check. They make for great protein replacement!
3. Salmon Fish is rich in omega-3 fatty acids, which are a type of polyunsaturated fat. Salmon is a high-quality protein source rich in vitamins. Eating 8 ounces of this seafood each week may help reduce the risk for heart disease.
4. Avocados is a green fruit and gets its high fat content from monounsaturated fats. Avocados are a good source of vitamins E and K, fiber, a multitude of minerals, plus they possess anti-inflammatory benefits.
5. Dark Chocolate has health benefits of monounsaturated fats found in cocoa butter. Some brands of the darkest, minimally processed chocolate contain flavanols that act as antioxidants to protect the body from damaging free radicals. They also make blood platelets less sticky and able to clot, which may influence your stroke risk.
6. Peanut Butter or Peanut is high in fat, 80% is unsaturated and good for your heart health. The monounsaturated fat in peanut butter provides nutrients to help develop and maintain your body’s cells. Some studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.
7. Coconut oil or butter is full of saturated fat and the consumption should be limited to 7%-10% calories because too much of it can increase the risk of heart disease according to AHA and 2010 Dietry Guidelines.
8. Macadamia nut oil boasts extremely high levels of monounsaturated fatty acids – good fats – and may help lower cholesterol levels.