6 Sources Of Healthy Fats For A Balanced Diet

Regular consumption of sources of healthy fats is a dietary habit that can keep your body in top shape. While the idea of ​​limiting all fat in your diet has become very popular in recent years, we now know how important eating adequate sources of healthy fats in certain amounts really is.

This is because healthy fats can be an energy source for your cells. It can also support your liver, your cardiovascular system, and other important functions that are part of a healthy body.

However, it is very important to learn how to distinguish them from the so-called ‘bad fats’. This is necessary because some people confuse the two and make bad decisions as a result.

That’s why today we’d like to share with you 6 ideal sources of healthy fats for a balanced diet. By consuming these regularly, you can ensure that you get enough good fats and can absorb them. Find out what these sources of healthy fats are by reading below!

6 sources of healthy fats

1. Avocado

One of the most popular sources of healthy fats is avocados. Recently, avocado consumption has grown tremendously. This is not only because they taste great and are so versatile. It’s also thanks to the nutrients they contain, which are a great addition to a healthy diet.

• First of all, avocados are a primary source of monounsaturated and polyunsaturated fat. These can help provide your body with energy while helping to keep your cholesterol and triglycerides from rising.
• In addition, 100 grams of avocado provides you with 15 grams of fat. This makes fat the main macronutrient in this fruit.
• It is also worth noting that avocados contain amino acids and vitamin E. And these nutrients are essential if you want to keep your body healthy.

2. Nuts

Known as a healthy snack with the ability to control your appetite, as well as being one of the sources of healthy fats. Nuts contain a significant amount of fat, which can benefit your heart, muscles and joints.

• They also provide omega-3 fatty acids, are recognized for their cleansing properties and may have anti-inflammatory powers.
• And they contain 21 grams of fat per 100 grams, making them an important source of energy.
• Finally, nuts also contain fiber and antioxidants that can help protect your tissues from the damaging effects of free radicals.

3. Seeds

Adding seeds to your diet is a natural way to get healthy fat and take care of your cardiovascular system and muscles.

• For starters , all types of seeds provide significant amounts of omega-3 fatty acids and vitamin E. Both stand out for their potential protective, anti-inflammatory properties.

• They can make you feel full and in addition to being one of the sources of healthy fats, they are also a good snack or addition to your breakfast.
• In addition , they also help to improve your digestion. This is due to the high amount of fiber they contain.

Some of the most recommended seeds are:

• Flax
• chia
• Pumpkin
• Sesame
• fenugreek
• Sunflower

4. Fatty Fish

Next in the list of sources of healthy fats is fatty fish. They are a primary source of omega 3 fatty acids. This is an unsaturated fatty acid that can help control cholesterol while also helping to protect your heart.

• This nutrient can help with inflammatory imbalances and keep your arteries in good shape.

• In addition, fish contains protein with a high biological value, which can help to build muscle mass.
• Oily fish is one of the best sources of healthy fats and essential amino acids. These can also help you build muscle mass. 

You can find various types such as:

• salmon
• Sardines
• Tuna
• Herring
• Swordfish
• Codfish
• Mackerel
• Trout

5. Eggs

Despite their bad reputation, eggs have turned into a superfood. A must for any diet.

• About 70% of the calories in eggs come from fat. Of that, 8.5 grams are monounsaturated fat.

• In addition, they contain nutrients such as phosphorus, potassium and vitamin A. These support the proper functioning of your cardiovascular system.
• They also contain remarkable amounts of amino acids, which can provide energy while promoting the strengthening of muscle mass in your body.

6. Legumes

When it comes to sources of healthy fats for your body , let’s not forget the miracle food, the legumes. Since they contain less fat than other foods, regular consumption can help you meet your healthy fat needs.

• Varieties such as soy contain between 16 and 18 grams of healthy fats per 100 grams.
• You can also find it in chickpeas, lentils, and peas.

• In addition, you should also know that legumes are not only one of the best sources of healthy fats, but also carbohydrates and fiber.

Are you ready to see the benefits of eating healthy fat? Then add these foods to your diet along with other essential nutrients to help keep your body healthy.