When it comes to healthy eating the first thing do is remove all fat rich foods from our diet plan. We have this misconception that having less or no fat in our diet is the right way to lose weight and keep off the fat. But that is a wrong approach, says fitness expert Neeraj Mehta, director of GFFI Fitness Academy.
Why our body needs fats
Fat is a major source of energy. Fats are crucial for some major body functions like absorption of certain vitamins and minerals, building of cell membranes and sheaths surrounding nerves. Most essentially, it helps in blood clotting, muscle movement and prevents inflammation. So cutting down fat from your diet is not a very good idea. All you need to take care is about the type of food you eat which differs in the type of fat they contain. Mainly fats fall into three major categories:
If you still believe in the old convention that fat rich foods can cause obesity and heart diseases, remember choosing the right kind of fats can also help reduce your waistline and keep your arteries clear.
Here are some fat rich foods recommended by Neeraj Mehta that does your health a whole lot of good:
1. Almond: They are rich in calories but are a great source of unsaturated fats and proteins hence recommended even by doctors to consume on a daily basis. Their regular intake helps prevent cancer and minimize your risk of heart disease. Not only almonds but generally nuts are incredibly healthy as they are loaded with healthy fats, vitamin E and are among the best sources of plant-based proteins.
2. Avocado: Believe it or not, this is a miracle fruit, especially for those who yearn for a flat belly. People who eat avocados weigh less than those who don’t. Rich in fat (75 percent fat content approx) avocados contains oleic acid which has many health benefits and is known to be a fat burning food. This fruit is also good for skin and is a rich source of potassium.
3. Chocolate: Surprised how this made its way to the list of healthy foods? Well, we are talking about ‘dark chocolate’ which helps to improve cardiovascular health. One need to take care of the amount of dark chocolate consumed as it is loaded with fat (70 percent of calories approx). But it is also a rich source of fiber, iron, magnesium, copper and manganese. It is a boon for skin health and helps in improving brain functions. Apart from this it also lowers blood pressure.
4. Cheese: It requires a large amount of milk to produce a single thick slice of cheese and as a result that small amount of cheese if full of all the nutrients same as milk. Brimmed up with fat, it is rich in protein, calcium, vitamin B12 and selenium. Need more reasons to include cheese in your diet?
5. Fish: Salmon, tuna, trout and sardines not only satisfy your taste buds to the fullest but are also a rich source of vitamin A, omega-3 fat, proteins and essential nutrients.
6. Olive oil: Let it be extra virgin olive oil or virgin olive oil or plain olive oil everyone knows that it is the best substitute for ghee or butter. Extra virgin olive oil is rich in vitamin E and K and it prevents inflammation, improves cardiovascular health and lowers the risk of heart diseases. It is high in monosaturated fat and that is the main reason for it being considered healthy.
7. Peanut butter: Nuts particularly are considered good for health and nuts butter not only adds to the tasty meal but can be eaten whenever you wish; let it be with a breakfast sandwich or at lunch.
8. Whole egg: Eggs initially were not considered part of a healthy diet, but this misconception has been cleared recently. Although it has high-fat content and cholesterol, but it does not affect the cholesterol in blood and are filled with nutrition, vitamins and minerals. They are a boon for people who wish to lose weight and build muscles as it is a storehouse of proteins.
9. Coconut: Saturated fats are considered best for our health and coconut consists of about 85 percent of saturated fatty acid. Not only coconut but people who use coconut oil too are way healthier that those who don’t, plus they face a low risk of having heart ailments.
10. Flaxseed: It is also called linseed. These seeds are nutty in flavour and are a rich source of micronutrients, dietary fiber, vitamin B1, and essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. They help to keep your heart healthy and are a rich store of energy.
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