Throughout the years we have been told that fats are bad for us, and that fats will make us fat…..not only is this not true, but in fact we have been completely misinformed! In fact there are fats that are essential to maintaining a healthy body and mindset – these are the so cold healthy fats.

There are number of reasons why they are in fact healthy fats:

• they help lower your LDL cholesterol level (which is the bad type of cholesterol, and may cause clogged arteries)
• this in turn may reduce the risk of heart disease
• may regulate insulin and blood sugar levels
• which in turn decreases the risk of type 2 diabetes
• this type of fat is high in vitamin E, which supports healthy vision and immune system, among others

The healthy fats are broken down in:

• monounsaturated fats – they are found in vegetable oils and avocados. At room temperature they are liquid, but when put in the fridge they start to be solid
• polyunsaturated fats – they are found in nuts, seeds, fish and some vegetable oils. They are liquid at room temperature, as well as in the fridge. And they are broken down into:
  • Omega 3 – mainly found in fish, they are the healthier in comparison to Omega 6 due to its many benefits – among others, reduces blood pressure, and the risk of heart disease
  • Omega 6 – mainly found in vegetables oils, and helps lower the LDL cholesterol levels

Best source of healthy fats:

• avocado – a fruit, which is great source of potassium, fiber and high in monounsaturated fat. Although very healthy, avocadoes are very high in fat that’s why half an avocado a day should be the limit
• nuts, especially walnuts (best source of Omega 3 fats), and almonds. Again they are very high in fat, so make sure you include in your diet no more than 60gr a day
• seeds – hemp (the most nutritious seed of all), pumpkin, chia (loaded with antioxidants, high quality protein and fiber), and sesame seeds
• extra virgin olive oil
• olives
• almond butter (best if homemade!)
• salmon and tuna – high in Omega 3 fatty acids

Although all the above listed sources are very beneficial to your health, don’t forget that they are high in fat and calories and that’s why they should be used in moderation. And just like with anything else, experiment, try substituting the unhealthy fat with a healthy option, and make sure that along the way you are listening to your body.

Stay healthy

Anna

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