Eating fats will make you fat, won’t it? Well, it all depends on the kind of fats you eat and the quantity of them. Fats are essential to our health, but some fats are bad for us, and some are actually good. And it’s not even about whether they’re animal fats or ones that come from plants. The most important distinction when it comes to fats is whether they’re refined or not. You want to have unrefined fats. So here are 8 healthy fats every woman should eat at least once a week.
1. Avocado
Avocado is a unique fruit that you can really have every day if you want. It’s full of vitamins and good monounsaturated fatty acids (the good kind) that your body needs. It’s a great addition to any breakfast, lunch or dinner and as an added bonus avocado improves your digestion and reduces inflammation.
2. Fatty Fish
Fatty fish like salmon is amazing for your health. It’s rich in omega 3, which is a type of fat that’ll help you prevent arthritis, heart disease and a whole bunch of other diseases. The important thing to pay attention to here is that the salmon you eat is wild, not farm raised. It’s usually more expensive, but it’s definitely worth it, and you can splurge once a week.
3. Extra Virgin Olive Oil
Did you know that people who follow a Mediterranean diet, that’s rich in olive oil consumption, live the longest? That’s right, olive oil is great for you and you should definitely add it to your salads as dressing or to your pasta. It’s best to have extra virgin olive oil, which means it’s less processed. It’s best to just add olive oil to dishes instead of cooking with it.
4. Full-fat Yogurt
People think that low fat yogurt is healthier, but usually low fat things have way more sugars added to them, which defeats the purpose. Full-fat yogurt however has good fats in it, and it’ll improve your digestion thanks to the healthy probiotics that it’s full of, and your immune system will thank you too.
5. Nuts
People focus too much on what nuts are the best for their health, when the truth is, they’re all good. Walnuts are great for brain health and prevent cardiovascular problems, almonds are full of antioxidants, Brazil nuts are a great source of selenium, etc. So go ahead and buy yourself a nut mix. Just make sure they’re dried nuts, not fried.
6. Free Range Eggs
People usually think of eggs as a source of protein, but the yolk also contains good fats that are important for your wellbeing, and a whole plethora of vitamins, minerals and amino acids that you need. And if you’re worried about cholesterol, rest assured that a couple of eggs a week won’t raise your cholesterol level at all.
7. Coconut Oil
Coconut oil is one of the healthiest oils to consume and the best to cook with. You can use it for frying too. Coconut oil is great in coffee and desserts, it’s a great way to make homemade oatmeal bars stick together too. And in case you didn’t know, it’s also has antibacterial qualities too.
8. Ghee
Ghee is not just butter, it’s clarified butter, which makes it better for you. It’s great for cooking, since it’s very stable at high temperatures, so you can easily cook with it. It’s important to get grass fed ghee, for optimal vitamins and fatty acids.
