7 Healthy Fats for Your Diet


Fats are essential for your body as nutrients. Your body needs fats to absorb vitamins and to protect your brain and heart health as well. There are two types of fats bad fat and good fat. Bad fat, which is bad for your health, includes artificial trans fats and saturated fat, and they are responsible for weight gain and other health diseases. But the good fat has a positive effect on your body and helps you manage your mood swings, help you fight against fatigue, and control your body weight. Here we will discuss in detail about the healthy fats or fatty food which are best for your health.


Robert Urich

Fatty fish

Fatty oil has its powerful benefits, and you can get it through intake of oily fish like salmon, trout, sardines, tuna. Fish oil is recommended for weight loss as well as for clear skin. These fishes include omega-3 fatty acid, which is a high-quality protein and have all kinds of essential nutrients. Fatty fish oil recommended to overcome health diseases like depression, dementia, stroke, cancer, and support a healthy pregnancy, etc. there are omega-3 fish oil supplements also available; you can also take them. 

Olive oil

Olive oil is the healthiest fat for human health. It has numerous health benefits because it is mono-saturated (low-density lipids/fats) and has antioxidant properties. Olive oil contains vitamin E and K, which are powerful antioxidants. The best oil to drink is extra virgin olive oil, and it not used for cooking purposes. When extra virgin olive oil exposed to heat, then fatty acid can oxidize and become damage. Extra virgin olive oil used in food preparation like mixed salad dressing or drizzle olive oil over vegetables. It helps to control blood pressure, improve cholesterol markers, and benefits for heart disease risk. 


Coconut oil

Coconut oil the best kick-starter for weight loss. It is essential for lower heart diseases. Coconut oil has a medium-chain of fatty acid, which is good for human health. Coconut oil Is helpful for severe diseases like Alzheimer’s and may also help for belly fat loss. Oil is excellent for the heart because it reduces cholesterol levels and provides energy to brain cells. Coconut oil intake is essential for the human body; take them in yogurt, oatmeal, or add them to a smoothie. Coconut oil used for cooking and baking purpose. Try to bake items in coconut oil; It will be helpful for your health. 

Fatty yogurt

Yogurt is a healthy fat to eat early in the morning to keep yourself young and active throughout your life. Yogurt helps to boost metabolism and help to fight against heart diseases and obesity. Organic yogurt without having artificial sugars are best and better to avoid this artificial low fatty yogurt. Yogurt has essential nutrients as high fat dietary products have. Yogurt has a powerful effect on your skin, heart, brain, and keep you young and active.

Chia seeds

Chia seeds are small seeds that contain an extraordinary amount of healthy fats; they contain more omega-3 than salmon or fish oil have. Chia seeds gives a unique taste to your food and healthy fat to intake. Chia seeds helps to lower blood pressure and have an anti-inflammatory effect. Seeds are highly loaded with fiber and reduce in protein, minerals and have many health benefits. It is better not to cook chia seeds but intake it with yogurt, smoothie, etc.

“Chia Seeds Also Are Loaded With Antioxidants”

Brazil nuts

Nuts like almond, walnut are filled with good fats which are healthy and essential for our nutrition. Nuts have omega-3 and omega-6 fatty acids; both are good for your health. Nuts also help for heart health and support mental health. Add nuts in your salad to give a crunchy touch to a salad or make a homemade cereal as breakfast to increase your nut intake. 

Cheese fat

It is essential to intake a cheese in a certain amount for your body health. A cup of milk used to produce a single thick slice of cheese which a source of calcium, vitamin B12, phosphorous and selenium, and all other necessary nutrients. As calcium is vital for your bones, the cheese contains fat and protein is also essential for your health. Cheese has a powerful fatty acid that reduces the risk of diabetes type 2 to occur.

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