Fats have long been considered an undesirable part of the diet, but modern research has proven that they are vital for health. There are saturated, monounsaturated and polyunsaturated fats, and it is the last two groups that bring the greatest benefit to the body. They support the work of the heart, improve the condition of the skin, strengthen the immune system and promote proper metabolism.
URA-Inform reports on products that contain the most healthy fats.
- Avocado
This fruit is rich in monounsaturated fats, which help lower “bad” cholesterol and support heart health. In addition, avocados contain fiber, B vitamins, potassium, and antioxidants. - Nuts and seeds
Almonds, walnuts, hazelnuts, cashews and chia seeds are valuable sources of healthy fats, protein and micronutrients. Walnuts are especially rich in omega-3 fatty acids, which help reduce inflammation in the body. - Fish and seafood
Salmon, sardines, tuna, mackerel and trout are the best sources of omega-3 fatty acids, which are essential for brain, cardiovascular and joint health. Regular consumption of fatty fish reduces the risk of strokes and heart attacks. - Olive and flaxseed oil
Extra virgin olive oil contains a large amount of antioxidants and monounsaturated fats, which have a beneficial effect on the heart. Flaxseed oil, in turn, is rich in alpha-linolenic acid, one of the most important omega-3 fatty acids. - Dark chocolate
High-quality dark chocolate with a high cocoa content (70% or more) contains healthy fats, antioxidants, and magnesium. This product helps improve mood and protects cells from oxidative stress. - Eggs
Despite their cholesterol content, eggs are a valuable source of healthy fats, protein and choline, a substance essential for brain and nervous system function. - Coconut and coconut oil
Coconut oil contains medium-chain triglycerides (MCTs), which are quickly absorbed and provide energy to the body. They can also help speed up metabolism.
When adding healthy fats to your diet, it is important to maintain a balance and not exceed the daily norm, since even the healthiest foods in excess can lead to weight gain.
We also wrote about the signs that indicate a deficiency of healthy fats in the human body.