How To Add Healthy Fats in Your Diet

By Prachi / July 20, 2016

If you’re on a low carb diet, you’re probably making the mistake of not eating enough fat. This will leave you with just protein with minimal amount of carbs. Now, if you’re going to eat only protein, you will begin to feel hungry and quit your diet mid-way, rendering it futile.

Here Are A Few Tips That Will Ensure That You Eat Healthy Fats

Add Fatty Fish To Your Diet

salmon

Fish is a health food since it has a very high content of polyunsaturated fats and Omega-3 fatty acids. These fats are very useful in blood clotting and movement of muscles. Some healthy fish you can choose to include mackerel, salmon, herring, oysters, anchovies, sardines, tuna and trout.

Are You Eating Avocados?

Avocados

This fruit is considered a super food because it is a storehouse of healthy fats. Over 50% of its fat content comes from monounsaturated fat, which is helpful in lowering cholesterol levels, and reduce the risk of heart disease and stroke. This fruit also contains omega-3 fatty acids, which are polyunsaturated fats, instrumental in normalizing blood pressure and sustain a normal heart rate, thereby promoting optimal cardiovascular health.

Nuts, Power Packed With Fats And Proteins

mixed-raw-nuts

It’s a known fact that the family of nuts are packed with protein and healthy fats, such as:

Unsaturated Fats: Nuts contain both monounsaturated and polyunsaturated fats that are instrumental in lowering cholesterol levels. Macadamia nuts contain the highest amount of monounsaturated fat. This helps to lower blood pressure and cholesterol levels. By making it part of your daily diet, it can reduce your triglyceride levels, LDK cholesterol and total cholesterol by at least 10%.

Another kind of healthy nut is the hazelnut which also has high monounsaturated fat levels that work on providing the highest level of heart health and manage type 2 diabetes well.

Omega-3 Fatty Acids

Nuts also have an abundance of omega-3 fatty acids that help normalize the heart’s rhythm and keep it functioning optimally.
Nuts, such as peanuts, walnuts and almonds have a high calorific value and are also abundant in unsaturated fats and Omega-3 fatty acids. Though they may not have as high a content of omega-3 content as other nuts, yet they also contain certain essential compounds that boost overall health.They usually contain monounsaturated and polyunsaturated fats that help with cholesterol reduction; L-arginine, that keeps the heart working well; and Vitamin E, an antioxidant in nature that keeps heart disease at bay and prevents heart disease.

Eat Vitamin K-Rich Veggies

spinach juice

Vitamin K-enriched dark leafy veggies are usually rich in omega-3 fats. Some of them include kale, broccoli, Brussels sprouts and spinach. True, these veggies do not contain huge amounts of fat, yet they have a good amount of omega-3 and are high fibre, so they help you feel full for longer and they stimulate regular bowel movements. Lettuce varieties like Romaine, Iceberg and Butter head, and arugula and spinach are also rich in omega-3 fatty acids, and provide you with all the benefits of this food source.

[ Read: How Can Spinach Juice Benefits Your Health ]

Use A Healthy Cooking Medium

Switch From Your Regular Cooking Oil To Extra Virgin Olive Oil And Add It To your dips, salads and vegetables for roasting. Another good option is canola oil, which also contains omega-3 fat, if you’re cooking at a high temperature or are baking. If you cook at high temperatures often, it would help to invest in grapeseed oil. Make a point of replacing your butter with those made from canola oil. They should not contain trans-fats. Start reading food labels closely and make conscious efforts to opt for healthy food alternatives.

Chia Seeds

Chia Seeds

Though chia seeds aren’t generally seen as fatty food, yet it would surprise you to know that a mere 28 gms of these seeds contain 9 gm fat. If you think about the fact that nearly all the carbs contained in chia seeds are fibre, it proves that these calories are sourced from fat.

In terms of calories, chia seeds contain 80% fat, rendering them an excellent source of high fat plant food. A vast majority of these fats consist of the omega-3 fatty acid called ALA, which is absolutely heart healthy.

Thanks to its high omega-3 fatty acid content, chia seeds have a positive effect on high blood pressure and are also anti-inflammatory in nature. They also have numerous essential minerals that help with overall physical and mental development and functioning of the nervous system.

Dark Chocolate

dark chocolate

You’d probably like to eat dark chocolate for the taste, but if you knew that it actually is health-giving, you’d be surprised at your food choice. It is very high in fat, contributing to 65% calories.It contains over 50% of the daily requirement for magnesium, iron, manganese and copper, besides also being high-fibre at 11%.

[ Read: How Dark Chocolate Is Good For Your Heart ]

Dark chocolate is also a powerhouse of antioxidants, beating blueberries in this area. Some of these antioxidants have the potential to lower blood pressure and keep the blood from oxidation by protecting good cholesterol. For these reasons, it has been proved that those who eat dark chocolate five times per week or more are 50% less likely to die of heart problems as compared to those who don’t eat it at all.

Studies also point to the fact that dark chocolate improves the functioning of the brain, and guards the skin from overexposure to the harsh sun. To get these benefits from dark chocolate, it’s important to eat those brands that contain a minimum of 70% cocoa.