Do you sometimes choose to eat fish over a hot dog for lunchtime? Or, maybe some nuts over a donut for your snack? If you do, it means that you differentiate between good and bad food. You probably do this because you want to eat more healthy, or simply because you need to shed some weight. No matter the reason, you did well. Fish, hot dog, nuts, and donut are all examples of dietary fats. And those who make a distinction between them they differentiate between healthy and unhealthy fats.In this post, I will focus on good or unsaturated fats.

Unsaturated fats play a significant role in our health and should always be part of our diet. These fats are liquid at room temperature, and they differ from the other fats which are solid. We distinguish two types of unsaturated fats: monounsaturated and polyunsaturated fats. You can find them in plants and oils made from plants, nuts and seeds, and fish.

Although fat is considered as fattening and the reason why many women struggle with weight gain, monounsaturated and polyunsaturated fats are beneficial because they:

  • Protect the nervous system and the brain
  • Regulate the levels of Cholesterol
  • Lower the risk of heart attack
  • Decrease inflammation
  • Improve our memory
  • Protect our bones
  • Prevent diabetes
  • Fight depression
  • Protect our skin
  • Prevent cancer

About 30 % of your daily food intake should come from fats. And, nutritionists recommend that unsaturated fats make the majority of it.

Check the first part of the top 5 unsaturated fats recommended by nutritionists.

1. Peanut butter

peanut butter

This delicious butter is made from dry roasted peanuts. In ancient times it used to be food that only rich people consumed. It is low in carbs and high in fats, mostly unsaturated. It also contains Vitamins E, B6, C, A as well as Potassium, Calcium, Magnesium, etc. Because of this structure, it is highly nutritious. Moreover, when you consume it, you feel full for a longer time, because of its combination of protein and fiber. Not only it is beneficial for your health, but it also helps you in the process of losing weight.

However, when it comes to buying peanut butter, you have to be careful. Many of the food companies that produce it add artificial sugars and other additives that make peanut butter unhealthy. Make sure always to read the nutrition food label before you buy it.

2. Olive oil

In the distant past, olive oil was used under the term “liquid gold.” It comes from olive fruit, and it is full of monounsaturated fat. It is a great source of Vitamin K and E. Therefore; it carries great health benefits such as improving our cardiovascular health. People use it for cooking, but also in medicine and cosmetics.

There are several types of olive oil:

  • Extra virgin olive oil – is cold-pressed, extracted from fresh olives. Experts in this area believe that this oil carries the greatest benefits of all the others.
  • Refined olive oil – is a refined virgin olive oil and is acidic free.
  • Virgin olive oil – is most often used in the kitchen for cooking, and it is low acidic.
  • Pure olive oil – is created through a process of combining virgin and refined oils. It is also highly acidic.
  • Lampante oil – this oil is not for cooking, and it is not recommended to consume it. People use it as a fuel.

Olive oil is highly beneficial for our cardiovascular health. To keep the heart healthy, put it on the list of recommended ingredients.

3. Sardines

Sardines and lemon

Sardines are tasty oily fish which you can most often find canned. The most significant thing about them is that they are one of the greatest sources of omega-3 fatty acids. You may ask what is so important bout omega-3 fatty acids? Well, our bodies cannot produce them, so it is essential for us to consume foods that contain them. Sardines also contain fat, mostly polyunsaturated, and protein. On top of that, they are very nutritious because of the vitamins: B12, D, B3, and minerals: Selenium, Phosphorus, Iodine, and Copper.

Moreover, some of the canned sardines may also come with water or soybean oil instead of olive oil. However, combined with olive oil sardines carry greater health benefits.

4. Walnuts

Walnuts are a tasty, healthy snack which you can also use to make a healthy dessert. They contain mostly polyunsaturated fats. They are an excellent source of the significant omega-3 fatty acids. Walnuts also contain vitamin B, E, and minerals like Calcium, Copper, Manganese, etc.

Eating walnuts will increase your mood, but also increase your metabolism. Include these nuts in your diet if you want to lose weight.

5. Tuna

Served tuna on a plate

Tuna fish is rich in nutrients. It is high in protein and contains mostly monounsaturated fat. Tuna is rich in omega-3 fatty acids and contains B complex. This fish is a metabolism booster which can help you with the issue of obesity. Moreover, eating tuna regularly gives you more energy.

However, eating too much tuna may also have some bad effects because of the mercury it contains. It is a substance that may harm the nervous system and have bad effects on the brain. For this reason, it is not recommended for pregnant women and children to consume tuna in large amounts.

To Wrap It Up

Among people, fat has a bad reputation, and many find it guilty of some health problems as well as weight gain. However, unsaturated fats are healthy fatty acids which are essential for a healthy body. They carry many health benefits when it comes to your heart, brain, skin, bones, etc.

Many nutritionists recommend the incorporation of healthy fats in your diet. Monounsaturated and polyunsaturated fats keep your body healthy, but they also give you energy and help you in the weight gain process.

Therefore, the first 5 top unsaturated fats  nutritionists recommend to consume are:

  • Peanut butter
  • Sardines
  • Walnuts 
  • Olive oil
  • Tuna

These foods are not only healthy but also tasty. You can eat them as a snack, or you can make a delicious combination for your meals. Last but not least, you can eat unsaturated fats, and still lose pounds.

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