Fat, one thing which can help you give up all your favorite foods. How? Energy-giving fats promote satiety, i.e. eating low-fat foods allows you to eat a bigger pile of food without gaining weight!
Fats in food decrease the bulk of your diet, make you feel fuller and help you eat less. However, there’s a broad difference between the good fat that your body needs, and the bad fat which you need to stay away from.
Good fat– foods containing omega-3 fatty acids have the following health benefits-
- Reduce the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD),
- Reduce joint pain and other rheumatoid problems, as well as certain skin ailments.
- Some research has even shown that omega-3’s can boost the immune system and help protect us from an array of illnesses including Alzheimer’s disease.
- Good for growing cells,
- Improve brain function,
- Help increase High-Density Lipoproteins (HDL), the good cholesterol.
- Improve heart function.
These are only few of many health benefits delivered by omega-3 fatty acids.
Thus, I suggest you to replace your bad fat with the good one.
Here are some foods that you need to get all the good fats in your body.
1. Olive Oil
Olive oil is a good source of omega-3 fatty acid, which is good for your heart. The oleic acid in them protect your body in a cellular level, and slows ageing process.
Good source of omega-3 fatty acids, fish help in improving your overall brain and heart health. Omega-3 fatty acids may decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. Eating at least one to two servings a week of fish, particularly fish that’s rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.
Avocados help in lowering inflammation linked to cardiovascular disease. They are an excellent food for your brain, eyes, and weight loss.
4. Tree Nuts
A handful of nuts can provide you nutrients like amino acids, vitamin E, and unsaturated fatty acids. It lowers the chances of diabetes, heart diseases, and stroke.
5. Dark Chocolate
A daily chunk of dark chocolate can protect your heart. Thanks to the healthy fats in them, they also work as an anti-inflammatory food. Eating dark chocolate also makes you slim.
Olives are rich in polyphenols, an antioxidant which protect you from cell damage. Olives are also a good source of iron, fiber, and copper.
Seeds like pumpkin, hemp, flax, chia, and sunflower are rich in monounsaturated fats like omega-3 fatty acids, which protects you from inflammation. They are also a good source of protein, fiber, and vitamins.
Eggs are loaded with healthy fats and various nutrients. Eating eggs in the morning can make feel full and satisfied throughout the day.