While we have been told for years and years that fat is evil, the truth is that ‘good fats’ can actually help you to be healthier than ever. It’s the non-unsaturated fats and poly-unsaturated fats that are regarded as “good fats” and this is because they are good for your heart, cholesterol, and overall health and well-being.
What you want to avoid are trans fats that are primarily found in processed foods, and don’t overdo the saturated fats found in red meat, butter, cheese, and ice cream.
So, where can you find these good fats that are so great for you?
Walnuts are a fantastic source of omega-3 fatty acids, specifically alpha-Linoleic acid. Walnuts are exceptionally nutritious and daily handful could help lower cholesterol, improve blood vessel function, aid weight loss and even offer cancer protection. They have got to be worth a try as they also come with fibre, vitamins and minerals.
Pistachios, cashews, pecans and almonds also contain healthy fats and can be included in your diet. You might not know this, but the little almond is rich in skin loving vitamin E while pistachios are packed with eye friendly carotenoids, lutein and zeaxanthin. Cashews and macadamias are delicious, but they tend to be more fatty than other nuts, so don’t go crazy and guzzle a whole bag in one sitting. While many people love peanuts, they come with a side of polyunsaturated fats which means they are not as good for you as other options, so choose well.
Nut and Seed Butters
We know some people think this is a bit new age for them, but nut and seed butters are a super easy way to get more healthy fats into your diet. Almond, cashew and sunflower seed butters all contain a good dose of plant-based monounsaturated and polyunsaturated ‘good fats’. There is a lot of choice out there, but check the labels before you buy and go for the butters with as few added ingredients as possible.
Flaxseeds are brilliant because they are packed with omega-3 fatty acids. They are high in the plant compound, lignin, which naturally help balance hormone levels and reduce stress. Our flaxseed love doesn’t stop here! They are high in fibre so you feel fuller for longer, they can help to cut cholesterol and boost heart health. Add a tablespoon of ground flaxseed to your cereal, smoothies, soups or breads, and you will feel the benefit in no time at all.
Tofu is a solid plant-based protein that has naturally occurring fat from soybeans. It is low in sodium, helps with your calcium needs and is perfect for vegetarians and vegans. Try using it in curries and stir-fries and we think you will be pleasantly surprised.
Jam packed with mono-unsaturated fat, one avocado meets nearly half of your daily fibre needs and is a good source of lutein, which can help protect vision. The green goddess is also a fantastic source of Vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium – phew. They also provide beta-carotene, and omega-3 fatty acids, but they are nearly 80% fat, so just be aware you don’t overdo it.
Salmon, trout, mackerel, sardines and herring are all loaded with heart-healthy omega-3 fatty acids, high quality proteins and many other important nutrients and eating them once or twice a week can improve health, and reduce the risk of various diseases.
Last but not least, almost everyone agrees that extra virgin olive oil is good for you. At the heart of the Mediterranean diet, this oil contains Vitamins E and K, and is overflowing in powerful antioxidants that can fight inflammation. It is a fat, so don’t overdo it, but enjoying eating it and knowing it is doing you some good.
We hope we have helped show which fats are good and we hope you will opt for these sources as they will fill you up and keep you well.
Team Pure Beauty