Fat is also good or bad! Good fat can be strong and healthy!

Fat is also good or bad, you know? According to the US webmd website, good fat can not only promote the health of the heart, but also promote the body to better absorb nutrients and make us healthier! Do you know which foods contain fat that is healthy and beneficial? Let’s take a look together!

Fish

Such as salmon, squid, squid, sardines, squid lakes and albacore tuna, these natural fat-rich fish are good sources of omega-3 fatty acids. These “good” fats help keep your heart healthy. Especially as they get older, they can also help the brain stay sharp. The American Heart Association recommends eating two such fat-rich fish a week. One is 3 ounces, roughly the size of a deck of cards. You can try to eat it by grilling or boiling.

avocado

Eat it while eating a sandwich, or use it as a guacamole. Delicious avocados are good for your heart and can also help with the symptoms of osteoarthritis, all thanks to its healthy fat.

Are there other benefits? When you eat avocado with other foods, it can help your body better absorb the nutrients of these foods. Half a medium avocado provides approximately 115-160 calories.

Seed

Small pumpkin seeds, sunflower seeds, and sesame seeds have great effects. Their “good” fat can lower cholesterol. In general, fat from plants is healthier than fat from livestock products. “Bad” fat foods are like fat, whole-fat dairy products, and packaged foods. Check the food label to see how much and what type of fat you can get. To limit saturated fat, avoid trans fats.

Nut

From hazelnuts to pecans, all the nuts are good for your heart. In particular, walnuts provide a heart-healthy fat. But you can’t eat too much. Although this fat is healthy, it does not mean that you can eat as much as you like. One is an ounce. It’s about 14 walnuts, or 24 almonds, or 35 peanuts, or 18 cashews, or 15 pecans.

Olive oil

Whether you are cooking or making a salad, try olive oil. It contains a high amount of good fat. However, remember: this mainly depends on how much fat you eat and how much good fat. Therefore, when cooking, there is less oil than the formula requires. Or spray with an olive oil. In baking, you can replace half of the oil with applesauce to reduce some fat and cut some calories.

Vegetables

Dark green vegetables such as spinach, kale and Brussels sprouts provide some omega-3 fatty acids. Because our body can’t produce these good fats, you have to get them from food. 2-3 cups of vegetables a day. Fish is also included in your daily diet because the fish has a different omega-3 fatty acid that is what you need. Plants only provide a small fraction of the omega-3 fatty acids provided by the fish.

Egg

Eggs are an important source of cheap protein. A large egg with a fat content of less than 5 grams is the healthiest fat. Some eggs are even rich in extra omega-3 fatty acids. Ask yourself an egg a day to stay healthy.

Grated flaxseed

As part of a healthy diet, wholesome fats can make your skin look good, smooth and young. Ingest a spoonful of ground flaxseed in your salad or porridge, and take in good fat. They can replenish fiber and help relieve inflammation.

beans

In any case, adding beans to your daily diet can help your body and mind. Beans contain omega-3 fatty acids, which help to feel good.

Omega-3 fatty acid fortified food

There are also many foods that add omega-3 fatty acids to make them healthier. For example, you can find milk and eggs rich in omega-3 fatty acids, bread, and more. This can be confirmed by checking the product label. In addition, you may get more benefits from foods that have enhanced omega-3 fatty acids than simple supplements.