Eating fats will make you fat, right? It all depends on what fats you eat and how much. Fats are important for our health, but some fats are bad for us and some are actually good for us. And it’s not even a question of animal fats or vegetable fats. The most important difference when it comes to fats is whether they are refined or not. You want unrefined fats. So, here are 8 healthy fats that every woman should consume at least once a week.
1. Avocado
Avocado is a unique fruit that you can eat every day if you want. It’s full of vitamins and good monounsaturated fatty acids (the good kind) that your body needs. It’s a great addition to any breakfast, lunch or dinner, and as an added bonus, avocados improve your digestion and reduce inflammation.
2. Fatty fish
A fatty fish like salmon is amazing for health. It’s rich in omega-3s, which are a type of fat that will help you prevent arthritis, heart disease, and a whole bunch of other ailments. The important thing to note here is that the salmon you are eating was wild and not farmed. It’s usually more expensive, but it’s worth it and you can splurge once a week.
3. Extra virgin olive oil
Did you know that people who follow a Mediterranean diet rich in olive oil live the longest? That’s right, olive oil is great for you, and you should definitely add it to your salads as a dressing or to your pasta. It is best to have extra virgin olive oil, which means it is less processed. It is better to simply add olive oil to dishes, and not to cook with it.
4. Low-fat yogurt
People think low-fat yogurt is healthier, but usually the low-fat stuff has a lot more sugar added to it, which defeats the purpose. However, full-fat yogurt contains healthy fats and will improve your digestion thanks to the healthy probiotics it’s full of, and your immune system will thank you too.
5. Nuts
People focus too much on which nuts are best for their health, when the truth is that they are all good. Walnuts are great for brain health and prevent cardiovascular problems, almonds are rich in antioxidants, Brazil nuts are a great source of selenium, etc. So go ahead and buy yourself a nut mix. Just make sure they are dried nuts, not roasted.
6. Free range eggs
People usually think of eggs as a source of protein, but the yolk also contains healthy fats that are important for your well-being, as well as many of the vitamins, minerals and amino acids you need. And if you’re worried about your cholesterol, rest assured that a couple of eggs a week won’t raise your cholesterol at all.
7. Coconut oil
Coconut oil is one of the healthiest oils to use and the best for cooking. You can also use it for frying. Coconut oil is great for coffee and desserts, and it’s also a great way to make homemade oat bars sticky. And in case you didn’t know, it also has antibacterial properties.
8. Ghee
Ghee isn’t just butter, it’s clarified butter, which makes it better for you. It is great for cooking as it is very stable at high temperatures so you can easily cook with it. It is important to obtain grass-fed ghee for optimal vitamins and fatty acids.
