Sources of Good Fats: 5 best food items that are loaded with healthy fats

If you are thinking fats do just harm and no good then you are wrong. Just like proteins, iron, vitamins and minerals, fat is also one of the vital nutrients. If you are thinking all the fats are the same and it leads to weight gain, clogged arteries, an increased risk of diseases among others, then you are wrong. The presence of fats, the good fats ideally, helps in the absorption of vitamins, boost energy, helps to manage protects your heart and brain health. For the unversed, one should include healthy fats i.e. Monounsaturated fats and polyunsaturated fats in their diet and avoid bad fats which include trans fats and saturated fats. 

Weight watchers especially should include good fats in the diet as the same promotes weight loss. Also, cholesterol and high blood pressure patients should note that the intake of healthy fats helps to regulate the same.

Today we have compiled a list of food items that are packed with good fats. Read on to know more.

1. Avocados

If you are Avocados lover then this a great news for you as they are loaded with good fats. For the unversed, Avocados have around 77% fat, by calories and this high amount of fat is not even found in animal foods. They are also a good source of fiber and potassium as well.

2. Fatty fish

Fatty fish such as salmon, tuna, mackerel, herring, trout, sardines and fish oil are ideal animal-based sources of good fats. They are packed with heart-healthy omega-3 fatty acids and several other vital nutrients.

3. Nuts and seeds

One should also start the intake of chia, flax, sunflower, sesame, and pumpkin seeds as they are also the powerhouses of healthy fatty acids. Nuts such as almonds, peanuts, macadamia, hazelnuts, pecans, walnuts and cashews have many nutrients including good fats, proteins, fibers and several minerals.

4. Extra virgin olive oil

You must have heard how healthy olive oil, especially extra virgin olive oil is. Many health watchers include the same in their daily diet. So instead of any refined oil go for olive oil for your food preparations and soon your body will thank you. Click here to know the health benefits of olive oil. Aside from olive oil, one can also go for canola, peanut, soybean, safflower oil and sesame oils are also a good source of fats. 

5. Cheese

Cheese is one of the superfoods one should include in their diet. The yummy foodstuff is a great source of calcium, protein, vitamin B12, phosphorus and selenium among others and a good source of healthy fatty acids.

Bottom line

Aside from the above-mentioned food items, edibles such as dark chocolate, eggs, coconuts and yogurt are also good sources of healthy fats. It is very vital to focus on good fats and avoid trans and saturated fats. Ideally, one should avoid or hardly eat pastries, cookies, doughnuts, muffins, cakes, packaged snack foods, margarine, fried foods among others as they have trans fat in them. If the products have hydrogenated vegetable oil written as one of the ingredients then you can keep them back in shelf for health's sake. 

Speaking of saturated fats laden food items, one should eat less or avoid edibles such as red meat, chicken skin, whole fat dairy products and lard among others.