Fat is among the most controversial topic for weight loss and other health problems. But these controversies are for unhealthy fat known as Trans and Unsaturated Fat. Other are safe for us.
Mono-saturated and poly-saturated fats are among the healthiest fat required for the development of body and protection from disease.
Healthy fats are necessary for cell development, lowering cholesterol level, protection from heart disease, burn more unhealthy fat for weight loss, etc. The body uses it for many functions.
So it becomes to avoid the bad and switch to good fat.
1. Include Fishes In Diet
If you want to gain healthy fat known as Omega 3 in your diet you should include fish.
Fishes are rich in protein, vitamin and are an excellent source of Omega 3. So eat 2-3 serving of fish weekly.
The American Dietary Association advice to eat fish at least 2 times a week.
Fish rich in Omega 3: Tuna, salmon, mackerel, herring, etc.
2. Do Eat Nut In Your Breakfast
So if you want another good source of healthy fat then go for nuts.
Nuts are among the healthiest due to its high nutrition density. So if you want to start your day with healthy food, don’t miss the nuts.
Nuts have been found to reduce the risk of heart disease due to high Omega 3.
You can also eat groundnuts as they’re also a rich source of nutrients.
3. Include Healthy Oil
Oil is not harmful to health. But its quantity and quality may harm us.
So choose excellent quality oil like olive oil, sunflower oil, sesame, peanut, soybean and canola oil.
Also, limit oil intake.
4. Include Fruits
Fruits contain a high amount of nutrients. Along with it, some contain dietary fats. Avocado contains a good amount of dietary fat.
There many types of fruit. Whatever you choose, they are loaded with nutrients.
We need every nutrient in right quantity for proper development of the body. If we lack is any nutrient there is a deficiency.
Due to deficiency body can’t process some function which can degrade our health.
It is seen that we tend to eat more some foods.
Due to eating single nutrient it can lead to overdose. Prevent these overdose and enjoy healthy foods in right quantity.