Fat has been a subject of many misconceptions. Many people think all fat is bad and should be avoided altogether. Contrary to what you might have heard, your body needs fat. Your tissues need fat. Absorption of certain nutrients is impossible without fat. Fat also cushions your internal organs. However, you need to get fat from the right sources.
A piece of avocado contains roughly 30 grams of fat, two-thirds of which (20 grams) is monounsaturated fat. Monounsaturated fat is one of the best types of fat. It helps lower bad cholesterol and keeps belly fat at bay. It has great benefits for you.
The fat in coconut does not result in plaques in arteries. That is contrary to what medical experts used to say about it. More than half of the lipid content of coconut oil is saturated fat, and that raised worries about its effects on the cardiovascular health. Latter studies, however, revealed that this saturated fat is lauric acid. The tricky thing about lauric acid is it raises good cholesterol levels. Good cholesterol is good news for your heart and arteries.
All nuts are great sources of fat, but almonds are probably the best because of their low calorie content. An ounce of almonds has 14 grams of fat. More than two-thirds of it is monounsaturated. Another great choice is walnuts. Both almonds and walnuts make for great in-between snacks. You sprinkle them on your salads or baked chicken. Both are also great sources of omega-3 fat and protein. If you must help yourself to nuts, eat them raw, not roasted in oil.
The best source of good fat is salmon. Aside from the fact that it is rich in protein, as other fishes are, it is rich in monounsaturated and polyunsaturated fat. More than half of the fat you find in salmon is monounsaturated and polyunsaturated. On top of that, you get a good dose of omega-3 fatty acids. You don’t need to eat salmon every day. Two servings per week are good enough. If you don’t find salmon in the market, other options are tuna, mackerel, herring, trout, and sardines.
Your salad can benefit from olives, and you don’t need too many. Ten large olives give you 5 grams of fat, 70% of which is monounsaturated. That makes olives one of the best sources of monounsaturated fat. You don’t like olives? Pour in olive oil instead. Just a bit of olive oil is enough. Note that a tablespoon of it has 13 grams of fat. It’s very good fat though, the type that lowers blood cholesterol and LDL. In addition, studies show that olive oil aids in proper blood clotting, regulates insulin, and controls blood sugar. So trade your butter and margarine for olive oil.
You know you can always toss flaxseed into your salads and smoothies. A tablespoon of it has 4 grams of fat. One gram of that is monounsaturated, while another three is polyunsaturated.
You didn’t think eggs would be part of the list. A large egg has 5 grams of fat with 2 grams of monounsaturated fat and 1 gram of polyunsaturated fat. That is aside from the fact that eggs are rich in protein, B-complex, and choline. Your heart and brain will thank you.