Many people consider fat a real tragedy. However, you should not, because fat is necessary to maintain normal body functions. You need fat to keep your heart healthy and skin bright.
What are the healthiest fats?
Fat is composed of several fatty acids: saturated, monounsaturated and polyunsaturated. The amount of these acids determine biological value of fat. The more polyunsaturated fatty acids the product contains, the more beneficial it is to health. Mono-unsaturated fatty acids do neither very good nor very negative impact (in fact, their best feature may be considered that they are easy to break down and absorb). The healthiest fats contain more unsaturated fatty acids. This is the reason why some healthy products contain more fat than a medium-sized donut (there are approximately 14 grams of fat in one donut).
1. Half of avocado
One half of avocado contains 15 g of fat. However, a considerable part of fat (up to 10 g) is mono-unsaturated fat, which adjusts the level of cholesterol in the blood. By the way, these fats help prevent accumulation on the belly fat. The study revealed that avocados can significantly reduce bad cholesterol and triglycerides and increase good cholesterol by 11 percent.
2. 2 tablespoons peanut butter
If you take just a few tablespoons of peanut butter, you will get 16 grams of fat. Half of the fat in peanut butter is monounsaturated. It is worth knowing that the components and polyunsaturated fatty acids in peanut butter may protect against heart diseases and type II diabetes.
3. 30 g of dried coconut
30 g of dried coconut contains almost 18 grams of saturated fat. According to new research saturated fats can find its place in a healthy diet and they are not as strongly related with prevention of heart diseases. Make sure you do not to exceed the amount of saturated fat content according to the number of calories consumed. For example, if your daily intake is 1,800 calories, you should not consume more than 20 grams of fat.
Eat 3 eggs for breakfast and you will get 14 grams of fat.
5. 12 olives
Olives are a great choice for healthier living. They contain many good fats, nutrients such as vitamin E, to benefit skin, antioxidants, to protect against free radicals, moreover, olives have positive effect on cardiovascular system.