10 Healthy Fats to Keep You Full Longer and Control Weight Gain
Công ty TNHH Dịch vụ Tiếp thị BCM
Th 5 27/06/2024
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"Are Fats the Culprit in Weight Gain?” There's been a lot of misunderstanding about fats simply because of the nutrition name itself, which often triggers thoughts of gaining weight. In reality, fats play crucial roles in many bodily functions such as cell development, brain function, and digestion. They also help us feel full and satisfied longer after meals. Moreover, many natural sources of healthy fats are rich in essential nutrients like fiber, protein, vitamins, and minerals.
However, when consuming fats, it's important to distinguish between different types to avoid negative effects on the body. Essentially, fats can be divided into two main groups: good fats and bad fats. Good fats, also known as healthy fats, include unsaturated fats and polyunsaturated fats (such as omega-3 and omega-6 fatty acids), which help lower LDL (bad) cholesterol levels and reduce the risk of heart disease and stroke.
Top 10 Healthy Fats for Your Diet
On the other hand, bad fats (unhealthy fats) consist of saturated fats found in foods like beef, lamb, pork, butter, and cheese, as well as trans fats found in fried and baked goods. These fats increase LDL cholesterol and decrease HDL (good) cholesterol, which keeps our blood vessels clear. Consequently, the risk of developing heart disease, stroke, and type 2 diabetes increases.
Knowing which foods provide healthy fats can be a lifesaver when it comes to navigating your nutritional intake.
Fatty fish
Healthy fats, especially omega-3, are abundant in fish such as salmon, tuna, sardines, anchovies, and herring. Omega-3 helps reduce the risk of heart disease, improves brain function, and supports the development of eyes and nervous system. Eating fish regularly not only provides essential nutrients but also enhances overall health.
Dark Chocolate
Dark chocolate isn't just a delicious treat; it's also a source of healthy fats that can protect your heart. Research shows that healthy gut bacteria like Bifidobacteria and Lactobacillus thrive on and ferment dark chocolate, producing beneficial anti-inflammatory compounds for heart health.
Dark Chocolate Provides Healthy Fats
You can enjoy dark chocolate on its own or pair it with a spoonful of peanut butter. Add dark chocolate to enhance the flavor of baked goods like bread, muffins, or granola.
Eggs
Eggs are an excellent source of healthy fats, especially in the yolk. A whole egg contains 6 grams of fat, including omega-3 fatty acids that support heart and brain health. Eggs also provide choline, a vital nutrient for cell function and brain health. Adding eggs to your daily diet can improve overall health and provide essential energy for the body.
Nuts
Nuts such as cashews, almonds, walnuts, and Brazil nuts are not only rich in nutrients but also offer significant health benefits. They are packed with amino acids, vitamin E, and unsaturated fats, essential components that protect heart health and support overall well-being. Research shows that regularly consuming nuts can reduce the risk of coronary artery disease (CAD), a condition caused by the buildup of plaque in the arteries.
Nuts Reduce Risk of Coronary Artery Disease
Choose raw or roasted nuts and enjoy them with a variety of flavors, such as lightly seasoned options, to fully experience their nutritional value and unique taste profiles.
Avocado
Avocado is a source of healthy fats that help the body absorb fat-soluble vitamins like A, D, E, and K. Research shows that avocado can reduce inflammation, which is linked to heart disease. Additionally, avocados provide fiber, helping you feel full longer and regulating bowel movements.
To enjoy these benefits, you can incorporate this green fruit in various ways, such as adding avocado to salads to enhance nutrient absorption from vegetables, pairing it with toast, blending it into delicious guacamole, or using it in creative recipes like desserts and pasta dishes.
Canola Oil
Canola oil is rich in unsaturated fatty acids such as omega-3 and omega-6, essential for body development and brain function. These acids also help reduce bad LDL cholesterol and increase good HDL cholesterol, protecting heart health. Additionally, canola oil provides vitamin E, an important antioxidant that helps protect cells from oxidative damage. It's best to use canola oil selectively and wisely in daily meal preparation to maximize its benefits.
Canola Oil Rich in Omega-3 and Omega-6
Olives
As an essential part of the Mediterranean diet, olives provide about 10.9 grams of fat per 100 grams, mostly as monounsaturated fats. Additionally, they are rich in polyphenols, powerful antioxidants that protect cells from damage, and oleuropein compounds known for their ability to help prevent diabetes by increasing insulin production and inhibiting amylin amyloid formation.
You can enjoy olives in various forms, such as adding them to salads or using them in pasta dishes with pesto sauce. However, it's important to note that olives can be high in sodium, so limiting sodium intake to less than 2,300 milligrams per day is crucial.
Nut Butter
Nut butters like peanut butter are a great source of monounsaturated fats that offer many health benefits. Research has shown that these healthy fats can help lower LDL cholesterol, a significant risk factor for heart disease. In addition to peanut butter, other nut butters such as almond butter and cashew butter also provide healthy fats and can help curb your appetite.
Nut Butter Packed with Healthy Monounsaturated Fats
Choosing nut butters as part of your daily diet is an excellent way to reduce sugar intake. You can enjoy your favorite nut butter with apples, bananas, or celery to take advantage of the vitamins absorbed in the fats from fruits and vegetables.
Greek Yogurt
The fat in Greek yogurt plays a crucial role in providing energy to the body and absorbing fat-soluble vitamins like vitamin A, D, E, and K. Greek yogurt is particularly rich in saturated fats, such as conjugated linoleic acid (CLA), which is believed to benefit heart health and reduce the risk of cancer.
Additionally, fats in Greek yogurt enhance its flavor and texture, making it richer and creamier compared to low-fat varieties. Consuming Greek yogurt high in fat can support digestion and nutrient absorption, as well as provide a longer-lasting feeling of fullness after meals. However, choosing Greek yogurt products that suit your nutritional needs and monitoring fat intake is essential for maintaining overall health.
Tofu
Tofu is a protein-rich food source that also provides a small amount of fat, especially monounsaturated and polyunsaturated fats like oleic acid. A 100g serving of tofu provides approximately 4.19g of fat and 10.9g of protein. This fat content supports the digestion and absorption of other nutrients in food. However, as with any food, controlling fat intake from tofu is important to avoid weight gain and other health issues related to fat consumption.
Compiling a list of 10 healthy fats beneficial for health not only helps you feel full longer and limits weight gain but also brings numerous benefits for heart health and reduces the risk of many dangerous diseases. However, it's also essential to consult a specialist on your individual health condition for the most suitable diet.
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