Healthy fats that cannot be missing in the diet

Healthy fats have several benefits for our health and play a key role in living better. We just have to choose the unprocessed ones and consume them in moderation.

Fats have been condemned for decades in the name of the idea that a healthy diet must necessarily be free of these nutrients. On the contrary, the secret is to select the healthy fats and consume them in moderation along with proteins and carbohydrates . In this way, we will get a balanced meal and enjoy good health.

Let’s find out in this article which are the 10 healthy fats that cannot be missing in our diet.

Are fats good or bad?

Fats are not bad for your health, on the contrary they bring benefits and play a decisive role in enjoying health. Nonetheless, we must take into account two key elements:

  • They must be consumed in moderation . Each meal must contain a portion of fat along with the rest of the foods.
  • We must select good quality, unprocessed healthy fats , such as the ones we will describe in this article.

10 healthy fats

Coconut oil

Extra virgin coconut oil is a food increasingly known for its content of essential fatty acids, among which lauric acid and palmitic acid stand out. It is a fat that we can use for cooking as it withstands high temperatures very well without deteriorating.

It solidifies below 23 degrees centigrade and is a curative food. It is also an excellent beauty product as it is natural, ideal for nourishing skin and hair.

2. Linseed oil

Linseed oil, which is extracted from the first cold pressing of flax seeds , is a product rich in nutrients; among these the essential Omega 3 fats stand out. They have anti-inflammatory properties that improve circulation and bring balance to the nervous system.

To enjoy the properties of linseed oil, we must consume it cold; if subjected to heat, oxidative stress will occur.

3. Krill oil

The amazing krill oil stands out for its Omega 3 and phospholipid content . This oil, which is extracted from shellfish, is a traditional food in some Asian countries. It is usually taken in capsule form, as a food supplement.

4. Avocado, among the best healthy fats

Avocado is a fruit that stands out for its nutritional components, as it contains plenty of protein, healthy fats and fiber. Its well-ripened pulp has a buttery texture, a real treat for any recipe; and it is a food that is always present – thanks to its properties – in vegetarian and vegan diets. It should always be consumed raw, in salads, sauces, creams and smoothies.

5. Macadamia nut

The macadamia nut is one of the richest nuts in healthy fats. Contains Omega 3, 6 and 9 fatty acids which help us prevent many health ailments. It is recommended to consume a handful of it a day.

6. Ghee, healthy fats

Ghee is a butter consumed in countries such as India. It is much healthier than traditional butter because it undergoes a slow cooking process so that the most harmful substances (such as toxins, fats and lactose) are separated from the rest.

The flavor is intense and delicious, similar to that of dried fruit, and can be eaten in moderation instead of butter or margarine.

7. Olive oil

Extra virgin olive oil, typical of Mediterranean cuisine, is a good choice in the kitchen, as well as one of the best fats for health. It is extracted from olives and is a powerful antioxidant, rich in Omega 9 acids and Vitamin E.

8. Pumpkin seeds among the best healthy fats

All seeds are high in fat, but those of pumpkin in particular and are very healthy for the intestine, prostate, heart and immune system.

9. Blue fish 

The blue fish stands out for its high content of healthy fats. However, if we want to avoid the consumption of harmful heavy metals, we must choose small fish, such as sardines, anchovies or mackerel and avoid salmon, tuna or swordfish.

10. Egg yolk

Egg yolk is a very nutritious fat, ideal for enriching any diet. Contains vitamins A, B, E, D, folic acid and minerals such as iron, potassium, magnesium and phosphorus. We can consume about 4 eggs per week without any health risk.

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