Not all fats are bad. In fact| incorporating healthy fats into your diet can actually be good for you. Unlike saturated fats| monounsaturated fats help lower LDL (bad) cholesterol| while boosting your HDL (good) cholesterol. Dietary fat is also good for us because it is one of three macronutrients that supports a number of our body’s functions and provides us with energy. Here are the good fatty foods that deserve a place in your diet!
Avocados: Avocados contain monounsaturated fats (and antioxidants and beta-carotene too!)| which is said to help enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 65 grams| and one cup of avocado contains almost one third of your fat intake for a day| about 23 grams. So it’s probably best to stick with eating just a half an avocado each day. Coconut oil: Coconut oil got a bad rap over the years| but previous studies were performed on partially hydrogenated coconut oil| rather than raw| virgin coconut oil. While many hydrogenated saturated fats raise bad cholesterol levels| raw coconut oil has been shown to increase levels of good cholesterol. As long as you buy virgin coconut oil| you’ll be able to reap this healthy benefit.Walnuts: Walnuts are a great source of omega-3 fatty acids with anti-inflammatory properties. In addition to lowering LDL cholesterol| they are also a great source of protein| fiber| vitamin E| magnesium| zinc| potassium| riboflavin| and selenium.Salmon: High in omega-3 acids and protein| salmon boasts fatty additions you can make to your regular diet. Eating it just once or twice a week can help your body reap all the healthy benefits. If you’re not a fan of cooked salmon| try a piece of salmon sashimi or a sliced smoked salmon instead.Olive oil: Add some healthy fats to your next salad by mixing up a homemade olive oil dressing. Olive oil is high in vitamins A and E| chlorophyll| and even magnesium. But due to its high levels of monounsaturated fats| it can lower bad cholesterol levels and your risk of heart disease.Image Source: Shutterstock