8 good healthy fats to lose weight or gain muscle mass
Choosing suitable fat sources has been a daunting task in recent decades. With the abundance of food choices available to us and equally large amount of advice from dieticians and coaches lifestyle, we have reached a stage where you do not really know the answer to the question of what fats are healthy and how we must choose the right foods for our meals with healthy fat. Therefore, let’s take a look at a list with recommended healthy fats, and another with the fats that we must avoid at all times. That said, let’s see what they are.
Let’s meet some of the most respected members of the list of healthy fats that we all love and we should consider. I recommend choosing an organic version of these fats whenever possible:
healthy fats derived from coconut
They are an excellent source of healthy saturated fats. You can prepare delicious meals with them. They have different ways can be obtained.
- Coconut oil : Choose the version unrefined coconut oil (belongs to the family of medium-chain fatty acids) will make a big difference. Use it instead of vegetable oils. With a unique combination of nutrients and fatty acids, coconut oil has powerful fat burning qualities and improved metabolism, which can be useful if you’re looking build muscle or burn fat.
- Coconut aminos: It is a great substitute for unhealthy conventional soy sauce. It is extracted from the sap of the coconut palm and has a very salty taste. Not only has lower sodium levels compared to conventional soy sauce, it also contains more than 17 different essential and nonessential amino acids, which serve as building blocks of proteins.
- Coconut milk: Coconut milk is the perfect alternative to put in your coffee every morning. You can also use yogurt instead of cream or ask your recipes. In addition to containing a lot of different vitamins, such as vitamin B1, B3, B5, B6, C, E and minerals like calcium, phosphorus, sodium, iron, magnesium, selenium, coconut milk contains no lactose, ideal for those who suffer from lactose intolerance. The best option is homemade coconut milk, but if you have that option available can use the variety of cardboard or canned.
Olives and avocados
Both olives and avocados belong to the group of monounsaturated fats. Monounsaturated fats lower cholesterol levels in the blood, thereby reducing the risk of stroke or heart disease. The nutrients in these fats provide vitamin E and other antioxidants that develop and maintain the cells of our body. Use olive oil or avocado oil as a dressing for your salads, or you can even use olives and avocados in its physical form as snacks for your daily intake of healthy fat.
I do not recommend cooking with these oils, as they have a low smoke point, which when exposed to heat, get rancid quickly. What this means is that when you eat rancid oil, run the risk of turning a healthy oil unhealthy one. This unhealthy oil, in turn, can cause inflammation in your body, so be careful with them.
Animal fats are an excellent choice for cooking, but only advise the use of organic coming from animals that are raised outdoors and are fed grass. If you have access to a good source, fats such as ghee, suet or lard would be healthy and delicious options to choose from. Animal fats are important sources of vitamin A and D. They also help convert carotene into vitamin A for better absorption of minerals. They also serve as essential building blocks of a variety of hormones and cell membranes.
dried fruits, nuts, and nut butter
If consumed in moderation, nuts and nut butter can serve as healthy additions to any meal, snacks or desserts. You can eat raw, dry and even slightly toasted walnuts. You can add to cooked food to the crunch, or enjoy them as snacks between meals. Nut oils can add an unexpected flavor to your meals or salads, but do not use them for cooking, as they become stale and unstable after prolonged exposure to heat.
The seeds are one of the most friendly snacks you can always have on hand. Some seeds include: pine nuts, sunflower seeds, sesame seeds, pumpkin seeds, among many others. The seeds produce a large number of concentrated vitamins, proteins, essential oils, enzymes and minerals to sustain us. Knowing when, how and how many seeds to eat can add you decades of life.
Most of us have a tight budget but when it comes to oil, however, is not a good practice to buy the cheapest. Suitable oils and fats can make a big difference whether healthy or unhealthy cells are produced. Unhealthy or rancid oil promotes inflammation and can easily get cranky and in a state of health as bad. Given the fact that inflammation serves as a catalyst for a wide range of medical problems, it is more important than ever consciously make healthy choices.
There are some oils which are the most dangerous and which we must avoid
We must seek to keep them away from our kitchen. They may be cheap, but you must always remember that they are cheap for a reason. Some of them:
- Sunflower oil
- Canola oil
- Cottonseed oil
- Corn oil
- Soy oil
- Trans fat
- Peanut oil
- hydrogenated or partially hydrogenated oils
We tend to save as many things as possible in these times, but we save in the case of our health. It is the most precious, and all we really have. Do not you want to protect, preserve and sustain it? I hope this article consider when compiling your future shopping lists healthy fatty foods.