When we think of fat, we frequently think about its negative impacts. That is, high blood pressure, cardiac difficulties, and an increase in cholesterol, among other things. For these reasons, many people abstain completely from fat. Fat is beneficial to our bodies. Our bodies obtain energy from dietary fat. It provides protection for our internal organs, promotes cell growth, lowers cholesterol and blood pressure, and aids in nutrient absorption. When you fully avoid fat, you are depriving your body of essential nutrients. Consume foods that are high in unsaturated fats.
I would definitely restrict foods rich in bad saturated fat and avoid items high in trans fat entirely. Saturated fat contributes to a rise in harmful cholesterol levels. There are two types of unsaturated fats: monounsaturated fat and polyunsaturated fat.
Today, we’ll discuss several highly specialized foods that are high in unsaturated fat and should be incorporated into our daily diet menu.
In comparison to other fruits, avocados are high in fat. Although an avocado contains 50% fat by weight, it is largely monounsaturated fat. It is a beneficial fat that aids in the reduction of harmful cholesterol, oleic acid, or the same fatty acid.
2. Sesame seeds
It contain a high concentration of linoleic and oleic acids. Linoleic acid is a polyunsaturated omega-6 fatty acid. On the other hand, oleic acid is an omega-9 fatty acid that is extremely beneficial to our bodies due to the fact that it is a monosaturated fat. It is a good source of heart-healthy saturated fat. Include them in your regular diet. There is roughly 9 g of fat in around 14 g of black sesame seeds. Ensure that you incorporate them into your diet. At least 2 teaspoons of sesame seeds, perhaps sprinkled on this salad or on anything dusted and consumed. Additionally, incorporate a ball of roasted sesame seeds and dates, into your snacking routine. source
While walnuts are heavy in fat and calories, when included in a diet, they do not raise the risk of obesity. Additionally, walnuts contain a higher proportion of polyunsaturated fat than other nuts. Linoleic acid and omega-6 fatty acids are the most abundant. Additionally, they have a high quantity of omega-3 fatty acids, alpha linoleic acid, ranging from about 8% to 14%. This beneficial fat reduces in total.
It include a variety of vitamins and minerals. Olive oil’s primary fatty acid is folic acid, a mono saturated fat. Folic acid makes up 73% of olive oil. Oleic acid has a number of health benefits, including a reduction in inflammation, a reduction in the risk of heart disease, and a reduction in the risk of premature death associated with high carbohydrate diets. You can eat olives for breakfast and dress salads with virgin olive oil.
They are referred to as “super-foods” due to their plethora of health advantages. Flax seeds contain a high concentration of omega-3 fatty acids. They have a high concentration of alpha-linoleic acid, an omega-3 fatty acid produced mostly by plants. The two essential fatty acids must be obtained from food, as our bodies do not make them. Because alpha-linoleic fatty acids derived from plants have been connected to a decreased risk of stroke and have been demonstrated to enhance cardiac cells, these are the finest meals high in healthy unsaturated fats. Consume healthy fats rather than avoid them entirely. Maintain a fit and healthy lifestyle to avoid contracting any of these dangerous diseases and to boost your confidence.
Therefore, look after yourself and consume healthy fats.
Read our other article to make your skin glow here