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Five Healthy Fats To Include In Your Diet

For ages, all fats have been considered a danger to our health. Well, I am here to demystify that. There are bad and good fats. Bad fats increase your risk of suffering from several diseases due to cholesterol in them. On the other hand, good fats protect your heart and support overall health.So without much ado, let us look at fats that are good for our health.

1) Avocado

Avocados are high in an unsaturated fatty acid called oleic acid that has several health benefits. Some scientific studies suggest that oleic acid may help prevent cancer. In addition, research also shows that oil in avocado can protect you from heart diseases and diabetes.

2) Fatty Fish

This fish contains unsaturated and omega-three fatty acids in abundance that play a vital role in heart and brain health. It is recommended people include two meals of fatty fish every week. Herring, mackerel, salmon, sardines and trout are good examples of fatty fish.

3) Nuts

Nuts contain healthy fats. Research shows that people who eat raw nuts lower their risk of suffering from obesity, heart illnesses and type 2 diabetes. Besides, having healthy fats, nuts are also packed with proteins, vitamin E and magnesium. Examples of healthy nuts include walnuts, almonds and macadamia nuts etc.

4) Olive Oil

Many research studies unanimously agree that olive oil is rich in unsaturated fats that are good for heart health and help to lower blood pressure. In addition, olive oil is rich in vitamin E, K and antioxidants that can fight inflammation.

5) Dark Chocolate

Eating dark chocolate can help you stop craving sweets and at the same time provide sufficient amounts of healthy fats for you. Minerals found in dark chocolate like cacao will help you fight against bad cholesterol and high blood pressure. Although dark chocolate is good for our health, it should be taken in moderation because it is high in calories and eating much of it can make one gain weight.

Healthy fats Vs Unhealthy fats

There are saturated and unsaturated fats. Saturated fats are unhealthy fats whereas unsaturated fats are healthy fats. To identify healthy fats, when you keep them at room temperature they will remain in liquid form. The reverse is true for saturated fats. Examples of saturated fats(unhealthy fats) include milk, cheese, meat, butter and margarine etc.

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Content created and supplied by: Emma (via Opera News )

Avocado Fatty Fish

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