When you hear the word ‘fats’, is it something positive or will it automatically give you a negative impression? Perhaps, the latter right? You are not the only one. Most of us fear fats as we have a connotation that it is bad for our health. However, we all need to know that there are certain fats which are considered beneficial. It is our duty to know which are the best sources for these ‘friendly fats’ so we can reach optimum health.
Top Healthy Fat Sources
Surprisingly, healthy fat sources offer various benefits to the body which includes weight loss, bad cholesterol reduction, and more. Let us give you the best ones which are not hard to find.
Ever wonder whyrank among one of the most beneficial organic, edible products? To begin with, avocados can actually reduce bad cholesterol while it increases the levels of the good ones. In addition, your skin will greatly improve because of its anti-aging characteristics.
Women, most especially the pregnant ones will truly benefit from consuming avocado because of its high protein content. With this, the risk of congenital disability will be reduced.
There are plenty of ways on how you can use avocados. In fact, you can even use its oil which has an inferior taste. This is perfect if you don’t want to overpower the taste of your dish. You can make sandwiches and salads with it.
When we say ‘real’ butter, we mean those from organic sources. Like avocado, this is beneficial for one’s skin. Since it carries omega-3 and omega-6 fatty acids, it helps in maintaining a well-functioning brain. These 2 fatty acids, while very important, cannot be produced by our body. Hence, we need to consume foods high in omega-3 and 6 like real butter. And lastly, butter is a powerful anti-oxidant. With that said, this deserves a spot on our list.
You have to note however that you shouldn’t heat butter at high temperatures. If you want to use it for cooking, it has to undergo a process called emulsification.
What could be a great substitute for butter?
Ghee is an excellent substitute for butter. People with intolerance or lactose sensitivity will find it a godsend benefit of ghee; the fact that it is casein- and lactose-free. It can reduce inflammation, enhance digestion, and can also strengthen the bones.
3. Coconut Oil
It is not only the hair and skin that can benefit frombut you would be surprised how much it can help our entire body. If you want to have an energy booster, you can probably get treats made with coconut oil.
Coconut oil, if you are not yet aware, can also improve brain and memory function. People with arthritis can benefit from it because of its antioxidant properties. In addition, it keeps our heart healthy due to its good cholesterol content.
You can use this for cooking, baking, or simply as a salad dressing. The possibilities are endless. Remember, you have to be careful when choosing your coconut oil. You should stay away from the refined and processed ones. These types of coconut oil have already lost most of their health benefits.
4. Extra Virgin Olive Oil
Another way to come up with a healthy diet is to consider the addition of olive oils. The high levels of monounsaturated fats present in the extra virgin olive oil canor failure. Not only that, but cell damage is also preventable due to the high amount of antioxidants in extra virgin olive oil. Extra virgin olive oil is also known to boost cognitive and memory function too.
Unfortunately, because of the high demand for extra virgin olive oil, a lot of manufacturers are making their own substandard version. Please be cautious when buying a product. Fake ones can be very dangerous to consume and might bring a number of health hazards.
How to know if you purchased an authentic extra virgin olive oil
If you are to buy your own extra virgin coconut oil, here are the things you have to consider:
- The harvesting date should be found on the label
- A brand with less than $10 a liter to offer
- It should NOT have labels that say: “blend,” “light,” or “pure.”
- There must be an International Olive Oil Council Seal.
- They come in a dark container for oxidation prevention purposes.
Extra virgin olive oil is not suitable for high-temperature cooking. However, it is perfect for drizzling over cooked foods or as a dressing for your favorite salad.
As we’ve mentioned earlier, our body cannot produce omega-3 on its own. Thus, you have to know which foods are best so that we can avoid related-deficiencies. These deficiences may later cause a number of health problems.
Over the course of time, people who had low omega-3 diets do not live longer compared to those people who lived a diet rich in the said compound. Those with heart problems, anxiety, depression, and cancer may benefit from omega-3 rich foods and without enough amount of it, one may suffer from poor memory, mood swings, and even dry skin.
If you want to avoid such conditions, here is a quick list of foods that contain omega-3:
- Brussel sprouts
- Soy Foods
- Pumpkin seeds
- Canola oil
- Romain lettuce
- Black berries
Truth be told, there are more options to choose from and it isn’t hard to make a dish filled with omega-3. Start your healthy diet, right now!
By now you know that ‘fats’ aren’t such a bad thing after all. But you have to remember, the key to a healthier life is still eating in’moderation’. In addition, always maintain an active lifestyle if you want to stay fit and healthy. Lastly, as a rule of thumb, always check the source of your food. Since we are living in a world where genetically modified products are widely available, doing a bit of research would go a long way. By doing so, you can find the nearest spots to get organic produce.