Monounsaturated fats include omega-6 and omega-3 fatty acids. These are great for your heart and if possible, you should be trying to include them as much as possible in your diet. Chia seeds, olive oil, fatty fish and more are some of the best sources of this kind of fat, but at the end of the day, there are a lot of others. Healthy fats are great as they can create a sense of fullness and they can also slow down the digestion of carbohydrates. If you want to find out more about healthy fats and what options you have, then the only thing that you have to do is take a look below.
Fatty Fish
Fatty fish contains a huge amount of unsaturated fat. This plays a huge role in your heart health, as well as your brain health. It is recommended that you eat two servings of fatty fish per week. Some of the options that you have here include sardines, mackerel, tuna and sardines. Both fresh and canned products are very good sources of omega-3 and you would be surprised at how much more you could focus in the day by simply incorporating this into your diet.
Chia Seeds
Even though chia seeds are small in size, they are packed full of nutrients. They are one of the best sources of omega-3 and on top of this, they are great for relieving symptoms of rheumatoid arthritis. They also reduce triglycerides in the blood. By supplementing your diet with seeds such as this, you can significantly lower your blood pressure, and this is great if you have diabetes.
If you want to further supplement your dietary intake, Momentous has a collection of Omega-3 daily supplements recommended by Andrew Huberman, the neuroscientist, Harvard professor, and host of the Huberman Lab podcast.
Dark Chocolate
Did you know that if you eat 100g of 85% dark chocolate, this can provide you with 42.6g of fat? You can also take advantage of other nutrients such as calcium and potassium. Dark chocolate is high in antioxidants and this can give you cognitive benefits, as well as cardiovascular benefits. It’s important to know that dark chocolate contains a lot of sugar, so even though it is the healthier option when compared to milk chocolate, you have to remember that it is still high in calories. If you want to eat more sweet treats but don’t want to worry about saturated fat too much then why not try this peanut butter and banana smoothie recipe? Peanut butter is a great way for you to satisfy your sweet cravings and it is known for containing a lot of healthy fats which are good for your heart as well as your brain.
Eggs
Eggs are a huge source of protein, especially if you are vegetarian. 50g of hard-boiled egg contains 5.3g of fat. Out of this fat, only 1.6g is saturated, so it’s not hard to see why this is such a great food for you to be incorporating into your diet. Egg yolk contains vitamin D along with choline, which is a B vitamin that supports the function of your nerves, brain and liver. Studies have shown that if you eat one egg every day, then this can lower your chance of developing heart disease later in life.
Thank you for this message. Due to my allergy, I often can't eat with others and have to be careful about what I eat. This can be a challenge. But, I will make a conscious effort to continue eating, even if it's just a small meal.I often eat sweet potatoes as a main meal myself. With chicken and a type of cabbage, such as white cabbage or kale. Sometimes regular potatoes and beef mince too. However, my diet is limited and the things you mention are actually not allowed for me. Fortunately, I have a good immunologist who helps me.
ReplyDeleteI am so happy with my coffee :-) And with a particular type of sea salt chips. That is my treat.
Thank you so much for this good blog post. I learned from it, to share it with my sons.