The key to getting healthy fats actually focusing on good fats (monounsaturated and polyunsaturated) and avoid bad fat (trans fat and saturated fat. Fat is essential for maintaining body temperature and keep skin healthy. Consumption of fat as an energy source are still required.
The type of fat in foods such as trans fats, hydrogenated oils, saturated fat and some tropical oils, can cause imbalances, chronic inflammation and disease. This is the type of fat that should be avoided. While olive oil, nuts, grains and oilseeds, vegetable oils unprocessed and non-hydrogenated oils are the best choice of fat you should consume each day.
Here is the source of healthy fats that you can get from food:
Avocado is a fruit that has a high content of fat. But not to worry, the avocado has good fat (HDL). The content of lutein in avocados believed to help improve the quality of eye health and their chlorophyll content is a source of antioxidants.
2. Virgin coconut oil
Coconut oil can be the best choice as a healthy dessert menu. Although the use of coconut oil continues to be studied, but the benefits have been recognized As with potent anti-bacterial, rich in vitamin C and E and iron. Some research even indicates, coconut oil can aid weight management, because it reduces the stress on the endocrine system.
Some types of fish contain fat that is very good for health. Salmon, sardines, herring, mackerel and tuna is a species of fish that contain omega-3 fatty acids. Fats in fish are needed to help the growth, development of brain function, and reduce the risk of cardiovascular disease.
Omega-3 fatty acids can also be found in marine plants such as krill, algae, plants and some peanut oil. Omega-3 fatty acids can help reduce bad cholesterol (LDL), increase the good cholesterol (HDL), reduce inflammation and reduce the risk of heart disease, cancer and diabetes.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) is a type of omega-3 fatty acids which are found in fish oil to reduce the risk of abnormal heart rhythms that lead to sudden death and heart disease, according to a study at the University of Maryland Medical Center.
4. Nuts or legumes
Nuts are a source of nutrients that protect your health. People who eat nuts regularly lower risk of dying from heart attacks and strokes than those who eat less, according to a study at the Harvard School of Public Health. Agency for Food and Drug Administration, USA (FDA) even claimed, “eating food that includes one ounce of nuts per day can reduce the risk of heart disease.”
Most types of nuts mengandungan levels of bad cholesterol (LDL) is low and can increase good cholesterol. Walnuts, for example, contains omega-3 fatty acids that protect you from the deadly abnormal heart rhythm and blood clotting. Some examples of types of nuts that contain omega 3 are peanuts, lentils, almonds and walnuts.
Eggs are a cheap source of nutrition and protein. People often think egg whites are healthier than whole eggs because they contain less fat. While it is true that egg yolks contain fat, but with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturated fat. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.
6. Olive oil
Olive oil is commonly used in the Mediterranean diet, one of the most recommended type of diet for a healthy lifestyle. We also have heard that olive oil reduces the risk of heart disease, blood pressure, and certain types of cancer. However, once again moderation is important if you pay attention to your weight. A recent study published in the journal Neurology found that by cooking with olive oil may reduce the risk of stroke.