Top 10 Healthy Fat Foods You Should Eat

Top 10 Healthy Fat Foods You Should Eat

From decades fat is associated with weight gain, heart diseases and many more. But now is the time you understand all types of fats are not the devil. If you are avoiding fats but have no control over sugar, processed and refined carbs consumption then it is more dangerous to your health. Fat not only stores energy but insulate us and protect our vital organs. In fact, healthy fats boost your heart health, improve cholesterol level and enhance your beauty by making your skin glowing and hair shiny.


Now the question arises, what are the healthy fats? How would you differentiate between good fats and bad fats? The answer is simple, focus more on foods rich in Unsaturated fats - Monounsaturated and Polyunsaturated but don’t 100% avoid Saturated fat.

Below I Have Listed Top 10 Healthy Fat Source Which You Should Eat For Health And Nutrition Benefits.

1.Ghee
Ghee is a form of clarified butter. It is generally used in Indian cooking. Ghee made from cow milk has immense health benefits as per Ayurved. Cow ghee is full of essential nutrients, fatty acids, antioxidants. It has antibacterial, antifungal, and antiviral properties. Ghee is rich in conjugated linoleic acid, or CLA, a fatty acid known to be protective against carcinogens, diabetes, and artery plaque. It is known as a brain tonic and excellent for improving memory power and intelligence. It is beneficial for curing thyroid dysfunction. It is used to heal wounds, chapped lips, and mouth ulcers. It also cures insomnia and is best for lubrication of joint.

Ghee has a high smoke point which means ghee doesn't go rancid even at high temperature and retain all the important nutrients that provide all the wonderful ghee benefits. Ghee is a rich source of vitamin A vitamin E and vitamin K, keeping your skin glowing and maintaining healthy vision. Vitamin K found in ghee helps in preventing calcium deposits in the arteries that can obstruct blood flow and lead to blockages. Ghee should consume in moderation if you don't want to put on weight. 1 tablespoon (15g) of ghee in a day is enough to ripe all the health benefits of ghee.


2.Extra Virgin Olive Oil
Extra virgin olive oil is one of the world’s healthiest oils. Eating about 2 tablespoons of Extra virgin olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. Extra virgin olive oil is loaded with powerful antioxidants which inhibit oxidation and prevent the formation of free radicals in the body which reduce the risk of chronic diseases and cancer. Extra virgin Olive oil shouldn't be used for cooking at high temperatures such as deep-frying, as it oxidizes quicker than other oils.






3.Coconut & Coconut Oil
Lauric acid is the reason why coconut considers as a healthy fat despite the fact that it contains almost 89% of saturated fat. Lauric acid is a saturated fatty acid with a 12-carbon atom chain that has antibacterial, antiviral, and antimicrobial property. This potentially helps to prevent infections. Coconut oil is good for your skin and hair. Coconut oil has anti-inflammatory property due to antioxidants present in it which help to potentially reduce arthritis symptoms. Saturated fat in coconut oil increases HDL levels (good cholesterol) and promotes heart health but at the same time it increases LDL (bad cholesterol) too therefore, it should be used in moderation.



4.Avocado
Avocado is loaded with vitamin B complex, vitamin K, vitamin C, and vitamin E. It is also rich in phytosterols and carotenoids such as lutein and zeaxanthin which has the ability to be converted to vitamin A and protect eyes from diseases because they absorb damaging blue light that enters the eyes. Vitamin K in avocado can support bone health by increasing calcium absorption. Dietary fiber in avocado Improves digestion. About 75% of an avocado's calories come from fat, most of which is monounsaturated fat MUFAs (about 65%) as oleic acid, linoleic acid which are strongly associated with reduced risks of heart disease, high blood pressure, and diabetes.



5.Flaxseed
Flaxseed is high in unsaturated omega-3 fatty acids: alpha-linolenic acid (ALA). which protect against heart disease by improving blood pressure. Only 1-2 tablespoons of Flaxseed are enough to reap the benefits. Flaxseed contains both soluble and insoluble fiber, which keep you feeling fuller longer, facilitate weight-loss as well as reduce cholesterol level. Regular consumption of flaxseed is good for your skin and heart. Flaxseeds contain other nutrients as well as protein, magnesium, calcium, phosphorous, omega 3 and lignin. Regular consumption of flax seeds is good for your skin. Lignans in flaxseeds have antioxidant and estrogen properties which prevent cancer.


Remaining 5 Top Healthy Fat Foods explained in the New Ebook.


Read Full Chapter in Eat So What! The Power of Vegetarianism 

(Full Version)

Nutritional food guide for a disease free healthy life

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