Studies have shown that a healthy portion of good fats in our diets supports not only our muscles but gives us sustained energy and keeps our skins, hair and nails healthy. The key is in keeping the portions right. Every meal should contain at least 10% healthy fats. It’s the combination of fat, refined sugars and refined starches that inevitably leads to weight gain and possibly heart diseases and strokes as well. fats are deemed as healthy, they should only be consumed in moderation.
Nuts
This is a well-known fact, however, the moment people hear fat they tend to steer clear. A handful of nuts per day is a good way to keep the body oiled. Nuts may contain other bonus ingredients as well, like omega 3 found in walnuts.
Cold pressed virgin olive oil
This is a wonderful product that has not only been found to reduce heart risk, but also lowers the chance of stroke. This should be eaten in moderation, however, as it is a calorie-rich product. It is said not to stick to the walls of the arteries, whereas other oils tend to do this.
Oily fish
Fish like trout, sardines, tuna and mackerel are known for their incredible nutritional value where Omega 3 is concerned. Not only are they delicious, they are also worthy candidates for daily meals.
Avocado pears
This delicious fruit is a boost to both savoury and sweet dishes due to its rich, buttery texture and fairly neutral taste. Try out the avocado mousse recipes if you are looking for a healthy substitute for your favourite puddings. Avocado tastes great on and with just about anything. Pairing it up with seafood and salads not only tastes great, but adds a fair amount of nutrition.
Eggs
For a long time, the yolk has been discarded as the “bad” part of the egg and was believed to increase bad cholesterol. It was found however that this was not true. The way the egg is prepared is crucial, as well as what you serve it with. It doesn’t help you have greasy eggs, with greasy bacon smothered in maple syrup, accompanied by French toast with some more maple syrup. This is a recipe for disaster if done too often. Moderate egg consumption has been shown to have a lot of health benefits, including improving the heart condition.
Nut butters
Step aside peanut butter, there are new kids on the black. Almond and cashew butter has taken the market by storm and is a wonderful spread. Add a bit of banana and a sprinkle of cinnamon, and you’re well on your way to taste bud paradise. Look out for those that have no added ingredients in order to stay on the healthy side.