Nutrition Spotlight: Include These Healthy Fats in your Diet
Most of us try to stay away from the inevitable ‘F’ word – FAT. But what we tend to forget is that certain fats are good for us and essentially needed in the body. Healthy fats are needed to support metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D). They help reduce inflammation in the body, improve brain and eye function, and keep us satisfied. Here are some of the healthy fats the body needs for good health that you should be sure to include in your diet –
Fish: The fattier the fish, the better. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids. According to the American Heart Association, people should eat at least two servings of fatty fish per week to help balance out their fatty acid ratio.
Extra virgin coconut oil: It goes great with anything and can be used for cooking and spreading just like butter. Studies have shown that intake of coconut oil can boost resistance to both viruses and bacteria that can cause illness that can sideline you from your high-intensity regimen. Even more, it also can help to fight off yeast, fungus, and candida.
Extra virgin olive oil: Olive oil is rich in monounsaturated fats, which have been shown to help people lose fat without really changing any other part of their lifestyle or diet. It also may reduces the risk of heart disease, blood pressure and certain types of cancer.
Avocados: Avocados loaded with monounsaturated fat, the heart healthy kind that lowers bad cholesterol and helps your body burn more fat (see No. 3). Avocados are also a perfect substitute to dips.
Nuts: Your best bet for nutrition is almonds, walnuts, and pistachios. Almonds are rich in vitamin E, walnuts contain plant based omega-3 fatty acids, and pistachios have lutein and zeaxanthin, all carotenoids that are important for eye health.
Chickpeas: Also known as garbanzo beans, chickpeas are high in fiber, deliver 2.4 grams of protein per tablespoon, and also those healthy polyunsaturated fats.