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Who all love pizzas, cakes, biscuits, burgers, French fries, potatoes and pav bhaji? Just imagining it, our mouths begin to water. And why not? Well, it has loads and loads of oil, butter, margarine which gives the taste. We all specially love our grannies a lot for pampering us with these stuff like pakoras, samosas in children which are filled with oil which shows their amount of love that they have for us. Isn’t it?
Just as how the looks of a person cannot define whether the person is good or bad similarly just because the food tastes good and is filled with fats does not necessarily mean that it is good for health. It is not that all fats are bad. But trans fats are bad which beyond a certain limit can even lead to various cardiovascular diseases like atherosclerosis and heart attack.
Try to limit the consumption of saturated fats and consume fats which are rich in monounsaturated fatty acids.
You may be wondering why?
Well, if you consume a lot of fats like margarine they are harmful for your health. Not only that it can increase the number and size of adipocytes in your body in certain areas specially like the favourites are waist, hips, buttocks and abdomen in females. That’s disheartening right? You may be wondering then what are good fats then? Good fats are those fats which remove all the harmful fats deposited in your arteries thus preventing harmful diseases like atherosclerosis and heart attack.
Following are the list of healthy sources of good fats:
1) ALMONDS AND WALNUTS
Especially in our childhood our moms keep giving us almonds and walnuts. The reason being they want us to score good marks and be attentive. But not only does this magical food help us increase our level of cognition but it is also rich in omega three fatty acids which works against anti- inflammation in our body and it reduces the level of bad cholesterol in our body that is low density lipoprotein and low density lipoprotein and increases the level of high density lipoprotein in our body which prevents various hazardous diseases. The best thing about walnuts are that they look like the brain and they are also good for the brain. You can have it soaked or un-soaked. Both are good for you. You can also have it as your mid meal snack or pop it in between your meetings. Don’t worry nobody is going to catch you eating something in between your meeting. If so carry some extra to give them and increase the level of alertness in them too.
2) FISH
All the non-vegetarian eaters who love fish out there, there is a very good news for you. Fish is not only a good source of calcium but also it contains good fat that is according to the American journal of clinical nutrition in the year 1997, it actually helps to lower the harmful triglyceride level in your body by twenty five to thirty percent. You even get cod liver capsules of fish in the market. You can have those capsules daily to keep your level of omega three fatty acids strong in your body and to prevent inflammation especially in your heart and keeping your heart healthy. Have a variety of fish like salmon, tuna or mackerel. You can make gravies out of it or enjoy having it in the grilled form.
3) FLAXSEEDS
Well the vegetarians out there, there is no need to be disappointed since here is your plant based source of omega three fatty acid which is none other than flaxseeds. It contains alpha linoleic acid which protects your body against inflammation. Flaxseed is also rich in fibre which aids weight loss process in an individual. The question is how to have it right? Well if
you like the taste of it plain you are most welcome to have it plain. You can also add around on tablespoon of it in your curd which is also a very good source of probiotic thus keeping your gut system very healthy. You can even powder it and add it to your smoothies and Shakes.
4) RICE BRAN OIL
Nowadays people are getting quite conscious with the quality of oil that they are using these days and often have a big question mark in their minds as to which oil is good to use. Well, rice bran oil is a percent combination of mono as well as polyunsaturated fatty acids and also contains vitamin E which acts as a perfect source of antioxidant to protect our body from harmful free radicals. You can also use this oil as a dressing to the salads that you prepare. The best thing is that you can also use it to saute and grill food stuff.
I hope you really loved reading this article on healthy fat source India and would definitely incorporate these sources in your diet.
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