Importance of Heart Healthy Fats

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Don't Fear the Fat

We all want to burn fat and shed a few pounds. That’s why we exercise regularly and watch what we eat. However, just because we want to burn fat doesn’t mean we need to avoid it. In fact, fat is vital to weight loss and cardiovascular health.

Fat provides energy to the body. Fat provides 9 kcal of energy for every gram consumed. That’s twice as much as protein and carbohydrates. Then, the body stores the fat until it is needed for energy.

Additionally, fat helps the body absorb fat-soluble vitamins such as vitamins A, D, and E. That’s why it is important to eat a little fat with vegetables. The body absorbs the vitamins and nutrients in the vegetables much more efficiently when fat is eaten along with them.

Healthy Fats

Here is a list of healthy fats that you should incorporate into your daily diet:

  1. Olive Oil – Olive oil has been known over the years to reduce heart attacks.
  2. Avocados – Avocados are a great source of healthy fats, which increase good cholesterol and lowers bad cholesterol in the body. This cholesterol control prevents heart diseases.
  3. Coconut oil –Besides increasing good cholesterol, the fatty acids in coconut oil are easy to digest enhancing good cardiovascular health.
  4. Nuts – There are a wide variety of nuts that can be incorporated in the diet, such as, macadamia, almonds, and walnuts Nuts make for an easy and nutritious snack.
  5. Seeds – Seeds reduce bad cholesterol in the body, which prevents the trigger of heart complications. Examples of these seeds are flaxseeds, sunflower seeds, pumpkin seeds and chia seeds. So, add them to salads, omelets, and smoothies.
  6. Fatty fish – Salmon, tuna, sardines, mackerel, and trout are types of oily fish loaded with omega 3 fatty acids, which is important for boosting heart health.
  7. Eggs – Contrary to popular beliefs, both the egg white and yolk are beneficial to the body, hence a need to consume them all. The egg yolk regulates the nervous and cardiovascular system to ensure good health.
  8. Dark chocolateDark chocolate is comprised of flavonoids that improve cardiovascular health. It reduces blood pressure and pumps more blood to the heart and brain.
  9. Cheese – The fat content in cheese can help control hunger and reduce the risk of type 2 diabetes.

Do not be afraid of fats. There are plenty of sources of good fats that are important for improved cardiovascular health. Just remember, fat is high in calories. So, just because it should be included in your diet, exercise control over your portion size.


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