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All you need to know about fats

Fats are often associated with negative things. We try to switch to low-fat and some even go for a fat-free diet. But, do you know that not all fats are harmful, and your body actually needs some fat to function normally?

Fats are a major source of energy and it helps you absorb vitamins and minerals needed for your body. Your body requires fat to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. Not just that, fats are also essential for muscle movement, inflammation and blood clotting.

Healthy fat vs unhealthy fat

Healthy fat refers to monounsaturated and polyunsaturated fats. They help reduce LDL cholesterol; the type that blocks your arteries. Meanwhile, you should be careful of trans fats and saturated fats which can increase your risk of developing heart disease, stroke, and type 2 diabetes.

Here’s the list of healthy-fats foods that you should add more to your diet


A medium avocado has about 23 grams of monounsaturated fat and contains 40 per cent of your daily fiber needs.


Considered as one of the best sources of omega-3 fatty acids, you might want to sprinkle walnuts in your food from now on.


Cheese is not just yummy; it is also super nutritious! It is a great source of calcium, vitamin B12, phosphorus and selenium. Not to mention that cheese is very rich in protein; a single thick slice of cheese contains about 6.7 grams of protein, equal to a glass of milk.

4.Dark chocolate

Dark chocolate is very high in fat with fat at around 65%. It is made up of 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese. Packed with antioxidants, dark chocolate even outranks blueberries!

5.Fatty fish

Fish like salmon, trout, mackerel, sardines and herring are fatty fish. They are full of heart-healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.

Now let’s look at the list of foods that you might want to cut back;

  • Commercially baked pastries, cookies and pizzas
  • Fried foods
  • Chicken skin
  • Ice cream
  • Tropical oils such as coconut and palm oil

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