Five Sources Of Healthy Fats

Removing all fats out of your daily diet makes you miss out on some important nutrients and health benefits.Fats are one of the nutrients which provides the body with energy valuable nutrients.Fat is a macro nutrient that provides nine calories per gram found in carbohydrates and proteins. It has lots of important functions which includes nutrient absorption and hormone production. Most people misunderstand the benefits of fats, because its assumed that it makes one fat but the truth is that the excess energy from any macro nutrients like fats, carbohydrates or proteins leads to weight gain.Healthy fats are known as unsaturated fats it decreased cholesterol level and reduces the risk of developing cardiovascular disease. Lets see some sources of good fats.



SEEDS
Seeds like nuts are very good sources of unsaturated fat, nutrients and fiber. Seeds make a wonderful snack that keep you full between meals helping you prevent cravings, get rid of eating and excessive calorie intakes. Flax seeds are a very healthy type of seed which contain fiber, vitamins and minerals and omega-3 fatty acids. They can be purchased whole or ground and used as sauce thickeners and used as salad toppings.

FISH
Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. These are "good" fats that help keep your heart healthy. They may also help keep your brain sharp, especially as you get older. The American Heart Association suggests eating two servings of fatty fish a week. A serving is 3 ounces -- about the size of a deck of cards. Try it baked, grilled, or poached.

AVOCADOS
This fruit is filled with wonderful healthy fats, especially monounsaturated fats that help raise your good cholesterol levels as part of heart-healthy diet. Because avocados are high in calories and fat, moderation makes sense when enjoying them  Adding avocado slices to a sandwich or dice them up in a salad is very nice and healthy.

OLIVES
 Everyone knows about the wonders of the Mediterranean diet. One of its traditional underpinnings is olive oil, a source of monounsaturated fats. No matter what cooking oil you prefer, though, be aware that every oil contains 120 calories per tablespoon. Now, a handful of green or black olives makes a satisfying snack. Less than 100 calories worth—about 20 small black olives—contains iron, fiber, vitamin E, and copper.

EGGS
Eggs are a great source of inexpensive protein, and a large egg has less than 5 grams of fat, most from healthy fats. Some eggs are also enriched with extra omega-3s. It will say so on the carton. To stay healthy, limit yourself to just one egg a day.