Fat gets a bad rep, but we need it for a number of physiological processes in our body including the absorption of nutrients, brain function, and hormone production. But not all fats are created equal. When we talk about healthy fats we are referring to both monounsaturated (MUFAs) and polyunsaturated fats (PUFAs).When it comes to PUFAs, omega-3 and omega-6 fatty acids are the most popular, and indeed a healthy ration between them is the goal. Now, let’s take a look at some food sources of healthy fats you can include in your diet.
1)Fatty fish
Fatty fish such as salmon, sardines, and mackerel are packed with omega-3 fatty acids. Consuming a variety of fish several times a week will provide many nutrients needed for a well-balanced diet. If you’re pregnant, breastfeeding, or have a health condition, check with your doctor before incorporating any fish that contains mercury.
2) Olive oil
One of the world’s most famous oils is also one of the healthiest (particularly extra virgin olive oil). Rich in monounsaturated fatty acids, olive oil may even help reduce the risk of cardiovascular disease. Olive oil is also packed with vitamin E, vitamin K, and antioxidants, making it a healthy addition to your diet.
3) Olives
Olives are a great snack that are packed with monounsaturated fatty acids, including oleic acid, which may help maintain healthy blood pressure and cholesterol levels. Olives also contain a compound called oleuropein, which may be helpful in preventing diabetes.
4) Avocado
Avocado packed with monounsaturated fats, avocados are also rich in potassium and fiber. Avocado is also an excellent source of vitamin E, vitamin K, and the antioxidants lutein and zeaxanthin.