How bad do you want to shed weight and get back into the body you had, or the body you`ve always dreamed of? Does the thought of being overweight make you feel uncomfortable with your own body? The weight loss path is certainly not an easy one. Some of us try everything that seems helpful to get rid of the extra pounds. We eat less, we even starve, or eliminate certain things from our diet believing they are fattening. Dietary fats are probably first on your foods to avoid list. However, there are several types of fats, and they are not the same. If you want to lose weight and stay healthy while doing it, you should know the difference between good fats and bad fats.

  • Trans fats are considered as bad fats. You should definitely avoid them because they slow down your weight loss process.
  • Monounsaturated and polyunsaturated fats are good fats. These are healthy fats essential for consumption because of their many health benefits.
  • Saturated fats are considered to be somewhere in between, but there is not enough proof that they are harmful.

You should always include good fats in your diet because they have a significant impact on your health. Let’s look at five good fats that you should include in your healthy fats list. Go through them and learn their benefits.

1. Avocado

Avocado belongs to good fats

Avocados are extraordinary fruits and good fats sources that you can find on the healthy fats list. 100 grams of avocados contain about 2.1 grams saturated, 1.8 grams polyunsaturated, and 10 grams monounsaturated fat. They are highly nutritious, which makes them a significant source of vitamins such as B6, K, C, E. Moreover, avocados also provide our bodies with omega-3 fatty acids, Riboflavin, Magnesium, etc. High in fiber but very low in sugar makes them excellent for consuming. Not only do they make us feel full, they also have many advantages when it comes to our health. Avocado intake contributes in:

  • Decreasing the bad cholesterol (LDL) and increasing the good one (HDL)
  • Decreases the levels of triglycerides
  • Prevent different types of cancer
  • Lowering the inflammation
  • Keeping our heart healthy
  • Protecting the bones
  • Protecting the vision
  • Improving digestion

Avocados are one of the healthiest foods in the world which we can eat without fear of getting fat.

2. Flaxseed

Flaxseed is so nutritious that it is even used in medicine. 100 grams of flaxseed contains 3.7 grams saturated, 29 grams polyunsaturated, and 8 grams monounsaturated fat. It is also rich in omega 3 fatty acids, Magnesium, protein, fiber, Phosphorus, Vitamin B6, B1, etc. These seeds also contain good fats, and you should include them in your healthy fats list. They are also considered as an excellent choice of nutritious food for vegetarians. Here are some health benefits of flaxseeds:

  • Preventing breast, colon, and prostate cancer
  • Decreases the risk of heart diseases
  • Helping with the cholesterol levels
  • Preventing heart diseases
  • Lowering blood pressure
  • Reduces inflammation
  • Preventing stroke

In addition to all health benefits they have, these small shiny seeds also improve digestion which also helps in losing weight.

3. Olives

black olives

These little-sized fruits contain about 1.4 grams of saturated, 0.9 grams of polyunsaturated, and 8 grams of monounsaturated fat. They are full of Vitamin E, also contain Iron, Calcium, Cooper, Sodium, as well as proteins and fibers. Olives are high on the healthy fats list. Let’s list some of the many health benefits:

  • Lowering the risk of heart diseases
  • Increasing good cholesterol (HDL)
  • Strengthening blood vessels
  • Improving bone health
  • Fighting cancer

Olives’ nutritional attributes make them exceptionally healthy. You can combine this tasty snack with different foods. Incorporate olives in your diet to keep you full and your body healthy.

4. Salmon

All the fatty fish, including salmon, are healthy and full of good fats to consume. 100 grams of salmon contains 3.1 grams of saturated, 3.9 grams of polyunsaturated, and 3.8 grams of monounsaturated fat. This type of fish is also a great source of omega 3 fatty acids, protein and Vitamins B6 and B12. People who consume salmon regularly enjoy the many benefits it carries such as:

  • Increasing the god (HDL) and decreasing the bad cholesterol (LDL)
  • Protecting the brain and the nervous system
  • Lowering risk of heart diseases
  • Decreasing risk of cancer
  • Lowering blood pressure
  • Reducing inflammation
  • Protecting bone health
  • Protecting skin

Including fish in your diet, at least two times a week will significantly improve your health.

5. Almonds


Almonds also belong to the group of healthy fats. They are full of dietary fat, protein, and fiber. They also contain Vitamin E and minerals such as Phosphorus and Magnesium which makes them good fats. 100 grams of almonds contain 3.7 grams of saturated, 12 grams of polyunsaturated, and 31 grams of monounsaturated fat. Having this structure, they make you full and satisfied when you consume them. Moreover, they are also beneficial for your health since they:

  • Lower your bad cholesterol (LDL)
  • Prevent diabetes type II
  • Increase the memory
  • Prevent heart attacks
  • Fight depression

Almonds should be part of your everyday diet because people who eat them are healthier and happier.

To Wrap It Up

Fats are not your enemy, at least not all of them. They should be on your list of healthy foods. By eliminating fats, you exclude some essential nutrients, vitamins, and minerals that your body needs to stay healthy. Don’t avoid fats completely. Stay away from trans fats, but always include monounsaturated and polyunsaturated fats in your diet.

Avocado, flaxseed, salmon, olives, and almonds are some of the good fats that you need to have on your healthy fats list. Not only will they help you lose weight, but will also make you healthier. Remember, good fats can prevent heart diseases, cancer, diabetes, they protect your bones and your eyesight, etc. Include them in your daily diet and over time reap their benefits.

Pin It on Pinterest