8 Foods Rich In Healthy Fats That You Should Not Miss


Healthy fats are essential for the proper functioning of the body. But it is important that you find out what foods they are, how to incorporate them into your diet, and what are their benefits.

The consumption of fats is necessary for the proper functioning of the body. But they should always be healthy fats. These should represent 20% of the total calories in the diet. In this article, we will know what its benefits are and what foods are rich in healthy fats.

Types of fats and their benefits

Fats provide energy to the body, are essential for the absorption of vitamins (A, D, E, and K), improve the health of the skin and hair, reduce bad cholesterol ... But, not all fats contribute favorably to these functions of the organism. Therefore, it is important to differentiate between the different types of fats and to know which ones are good for your health:

Bad or trans fats

They are very dangerous because they increase bad cholesterol and decrease good cholesterol. These are the fats that we should avoid and replace with healthy fats. They occur naturally in milk fat and when cooking with refined oils. The food industry uses trans fats to enhance the taste of food and increase its durability. In this way, we can find them in industrial pastries, cookies, frozen, ice cream ...

Healthy or unsaturated fats

They are known as good fats. There are two types: monounsaturated and polyunsaturated.

Monounsaturated: Its main component is oleic acid. They improve cardiovascular health and the immune system, help control diabetes, and are rich in vitamin E. They are present in foods such as nuts, avocado, olives, or olive oil.

Polyunsaturated: Omega 3 and 6 fatty acids stand out, which helps reduce bad cholesterol and protect memory.

Omega 3: It is found mainly in bluefish. They are essential in the diet of pregnant women for the correct development of the fetus and also prevent cognitive deterioration or Alzheimer's.

Omega 6: They are found in vegetable oils, seeds, and nuts. They improve the level of sugar in the blood, thus helping to control diabetes.

Foods rich in healthy fats

There is a wide variety of foods high in quality healthy fats. Here we will discover 7 of them and how to incorporate them into your diet:

1. Avocado: Rich in good fats, fiber, potassium, vitamin E, and folic acid. Its mild flavor and creamy texture make it perfect for preparing different dishes: salads, toasts, guacamole, etc...

2. Nuts: They reduce bad cholesterol levels, help you lose weight, prevent cognitive decline, and provide energy. They are high in protein, antioxidants, fiber, minerals, and vitamins B and E. Experts recommend consuming a handful of raw nuts every day, without salt or additives. Among them, walnuts and almonds stand out, very beneficial for heart health.

3. Seeds: Chia, pumpkin, flax, sesame seeds ... They are a source of protein of vegetable origin, fiber, calcium, potassium, and iron. This makes them a very beneficial food for the proper functioning of the body. You can add them to yogurt, milk, cakes, cookies, bread recipes, salads 

4. Legumes: The healthiest is the peanut, which although we usually include it in the group of nuts is a legume.

5. Soybeans: Both foods are rich in healthy fats, fiber, plant-based protein, iron, and potassium. It is best to consume raw peanuts and incorporate them into salads or prepare natural peanut butter. As for soy, we can use it to prepare hamburgers, or stews as we do with other legumes.

6. Bluefish: Contains a large amount of Omega 3 fatty acids. Protects the heart and prevents cardiovascular diseases. It is the healthiest option within fats of animal origin. Highlights include salmon, sardines, tuna, tuna, or swordfish.

7. Extra virgin olive oil: It is the richest vegetable oil in monounsaturated fatty acids that help reduce bad cholesterol and triglycerides, and increase good cholesterol. In addition, its antioxidant power makes it one of the best allies for heart health and the body in general. It is best eaten raw as a salad dressing or gently cooked.

8. Olives: Source of Omega 3 fatty acids necessary for the proper functioning of the body and other nutrients such as potassium, magnesium, and calcium. They are very versatile and we can consume them as an aperitif, in a salad, or in recipes for homemade bread and sauces.