5 foods rich in he althy fats according to nutritionists

5 foods rich in he althy fats according to nutritionists
5 foods rich in he althy fats according to nutritionists

When they hear fat, some people imagine food that is extremely greasy, heavy in taste, leaving greasy marks on napkins, even looking bad served on a plate, sausages, margarine and others.

Not all fats sound and look like this. Our bodies need fat to build cell membranes, to maintain he althy energy levels, and for a number of other processes. However, it is important to choose those fats that bring benefits to our he alth.

Examples of such are monounsaturated and polyunsaturated fats. We need to be careful with foods that contain trans fats and saturated fats, such as sausages, red meat, palm oil, and others, which contribute to elevated lipids and cardiovascular disease, obesity, and more.

See some examples of foods rich in he althy fats according to Western nutritionists.


Avocado is a great source of he althy fats. Another Western study found that its consumption helps lower levels of bad (LDL) cholesterol.

Avocado is rich in heart-he althy mono- and polyunsaturated fats and is a good source of fiber. These fats and fiber are good for heart he alth and metabolism. Avocado is great for our he althy diet. We can add it to sauces, smoothies, he althy desserts, eggs, toasts, salads and more.


Another way to include he althy fats in your menu is by adding nuts and seeds to it. Nuts are rich in monounsaturated fats, as well as omega-3 fatty acids, fiber, vitamin E, antioxidants and minerals. Nut consumption is associated with a reduced risk of cardiovascular disease, nutritionists note.

Of course, one should not overdo their consumption. Usually, the recommended daily dose for raw or roasted nuts without s alt is about 30-50 g. Seeds that are good for our he alth are flax, hemp, chia seeds.

Olives and olive oil

Olives and olive oil also provide us with he althy fats. A recent study published in the Journal of the American College of Cardiology found that consuming at least 1/2 tablespoon of olive oil per day is associated with numerous he alth benefits, including a reduced risk of cardiovascular disease, cancer and other diseases.

Of course, even the most useful foods should not be overdone. If possible, alternate the consumption of olives that are in natural oil with those that are marinated, since the latter also contain more s alt.

Dark chocolate

When we follow a he althy eating regimen and diet, we always crave something sweet. Dark chocolate with at least 75% cocoa content quickly satisfies our sweet tooth. Cacao is rich in plant antioxidants called flavonoids.

According to Western experts, these antioxidants can help prevent cognitive disorders and promote good brain function. The fat in dark chocolate is mostly found in cocoa butter and is mostly monounsaturated.


For more he alth, don't miss eating salmon, mackerel, sardines, anchovies, tuna and other he althy fish and seafood. They will provide you with essential fats, omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Fish is also a great source of protein.

According to Western research, its consumption is associated with numerous he alth benefits, including improving muscle mass. Fish is believed to be one of the foods that can slow the loss of age-related muscle mass.

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