Like carbohydrates and proteins, a human body also requires an optimum amount of fat for proper functioning. For years, fat consumption was considered an unhealthy and significant cause of a myriad of health problems, including elevated cholesterol, obesity, and heart diseases. However, studies proved that not all fats are unhealthy. For instance, monounsaturated and polyunsaturated fats are regarded as good fats. They improve blood cholesterol levels, provide energy to the body, assist in the production of hormones, fight inflammation, and stabilize heart rhythms.
In general, doctors recommend the intake of healthy fats to prevent various diseases such as cardiac problems, hypertension, ADD, and much more. Attention deficit disorder (ADD) is a common neurodevelopmental disorder, which shows symptoms like attention diversion and emotional sensitivity. It could easily be diagnosed by attempting an adult ADD test, a self-screening questionnaire composed by the World Health Organization. To make it easy and understandable, a list of five fatty foods is mentioned below to determine the difference between healthy and unhealthy fats.
Fatty fish in particular trout, salmon, mackerel, tuna, and herring are an incredible source of omega-3 fatty acids, protein, and essential nutrients that play a significant role in the health of the brain and the heart. Research portrayed the association of fish with a lower risk of depression, heart disease, ADD, dementia, and several other conditions. According to the American Heart Association, people who consume at least two servings of fatty fish per week tend to be healthier.
Extra Virgin Olive Oil
The major component of the Mediterranean diet that renders numerous health benefits is extra virgin olive oil. It is packed up with potent antioxidants and essential vitamins, including vitamin E and K. It contains monounsaturated fats, which are associated with reduced risk of cancer, cardiovascular disease, and diabetes. Olive oil contains secoiridoids and oleic acid, which effectively slows down the progression of ageing and protect the body at a cellular level. The antioxidants present in the olive oil fights inflammation and protect the blood from infections. Thus, cooking your food in less processed and naturally occurring olive oil would be comparatively healthier and tastier.
Cheese is considered as a significant ingredient that causes weight gain; however, its nutritional value is high as it contains proper nutrients like protein, phosphorus, selenium, calcium, and vitamin B12. Like other high-fat dairy products, cheese is made up of powerful fatty acids and a high content of protein around 6.7 grams that makes it incredibly healthy and nutritious. Some recent studies showed that cheese reduces the risk of heart disease by managing LDL cholesterol levels. Also, it is a good source of probiotics that aids in healthy digestion.
Reach for the Seeds
Seeds, including chia seeds, flaxseeds, hemp, and Salba seeds, are a great source of omega-3 fatty acids and a healthy dose of fiber. It renders antioxidant effects, and the fiber content produces the feeling of fullness that helps maintain weight and reduce cholesterol levels. Eat it as a snack or add one or two tablespoons of these seeds into yoghurt or smoothie and enjoy its numerous health benefits.
Full Fat Yogurt
Natural full-fat yoghurt consists of healthy probiotic bacteria that aid in digestive health by protecting the gut. According to various studies, yoghurt consumption renders powerful effects such as improving heart health, maintaining blood pressure levels, and preventing obesity and weight gain. Enjoy yoghurt as a healthy breakfast or add some fruits or seeds and eat it as a dessert or snack. Make sure to purchase natural full-fat yoghurt and avoid those with added sugar.