What Are The Ten Healthiest Types Of Fat You Can Eat?

Fats have been criticized for decades, as if a healthy diet should be free of this nutrient. However, the key is to choose the healthiest types of fat and consume them in balance with protein and carbohydrates. That way you can not only maintain a healthy weight, but also ideal health.

In this article we therefore list the ten healthiest types of fat for you that you should definitely not leave out from your diet.

Are fats good or bad?

Believe it or not, not all fats are bad for your health. On the contrary, they are beneficial and perform essential functions to have a good quality of life.

However, you have to take into account two key factors:

• You should consume them in moderation. Every meal should have a little bit of fat to match the rest of the things you eat.
• Instead of processed fats, it is important to choose healthy fats, such as the fats shown below.

The ten healthiest types of fat

1. Coconut Oil

Extra virgin coconut oil is gaining popularity due to the amount of essential fatty acids it contains, including lauric acid and palmitic acid. It is also a type of fat that we can use for cooking, because it can withstand high temperatures without affecting its nutritional value.

Coconut oil solidifies below 23 degrees Celsius and is a very medicinal product. It is also an ingredient often used to make cosmetics as it is ideal for nourishing the skin and hair.

2. Flaxseed Oil

Flaxseed oil, which is extracted from the first cold pressing of linseed, is a product that is rich in nutrients, including the super healthy essential omega 3 fatty acids. Omega 3 fatty acids have anti-inflammatory properties, improve circulation and balance the nervous system.

To take advantage of the properties of this oil, we must consume it cold, as it is subject to oxidation when exposed to heat.

3. Krill Oil

Krill oil also stands out mainly because of the content of omega-3 fatty acids and phospholipids it contains. This oil, which is extracted from shellfish, is a traditional food in some Asian countries.

It is usually taken as a dietary supplement in the form of capsules.

4. Avocados

The avocado is a fruit that stands out for its nutritional composition, as it contains a high content of protein, fat and fiber. When an avocado is fully ripe, the flesh has the same texture as butter. In addition, it can be used for all kinds of recipes and is especially appreciated by people who follow a vegetarian or vegan diet.

Avocado is almost always consumed raw in salads, sauces, creams or smoothies.

5. Macadamia Nuts

The macadamia nut is one of the most high-fat nuts available. Macadamia nuts contain omega 3, 6 and 9 fatty acids that help us avoid many health problems.

It is recommended to consume a handful per day.

6. Ghee

Ghee is a butter consumed in countries like India. It is one of the healthiest types of fat because it has undergone a slow cooking process. As a result, less healthy substances, such as toxins, fats and lactose, are extracted better.

The taste is intense and delicious, similar to the taste of dried fruit. You can consume ghee in moderation instead of butter or margarine.

7. Olive Oil

Extra virgin olive oil, common in Mediterranean cuisine, is also a great option for cooking and one of the healthiest fats for your health.

Extracted from olives, this oil is a powerful antioxidant, rich in omega 9 fatty acids and vitamin E.

8. Pumpkin Seeds

All seeds and kernels are rich in fat. However, pumpkin seeds are very beneficial for the gut, prostate, heart and immune system.

9. Fatty Fish

Fatty fish types stand out because of the high fat content they contain. However, if you want to avoid the consumption of harmful heavy metals, it is best to choose small fish such as sardines, anchovies or mackerel, and forgo salmon, tuna or swordfish.

10. Egg Yolk

Egg yolks contain fat that is highly nutritious and ideal for enriching all kinds of diets. In addition, they also contain vitamins A, B, E and D, folic acid and minerals such as iron, potassium, magnesium or phosphorus.

You can consume about four eggs a week without any risk to your health.