Fats are an essential part of a healthy diet, so it’s important to include them in your meals. But you need to make sure you choose the right kind of fats.
For decades, doctors and nutritionists have told us that saturated fat raises cholesterol levels and increases the risk of heart disease. But new research has thrown some doubt into these claims.
- Lowers Cholesterol
The main types of cholesterol in the blood are ‘good’ (HDL) and ‘bad’ (LDL). To lower bad cholesterol levels, you need to follow a heart-healthy eating pattern. It should be high in whole grains, fiber, vitamins, minerals, and healthy fats.
You should also replace foods that are high in saturated fats with foods that contain unsaturated fats. These include plant-based oils, nuts, and seeds.
A diet low in saturated and trans fats can also help to reduce triglycerides, another type of fat that can raise your risk of heart disease. Choose lean meats and poultry, as well as unflavoured milk and yogurts.
If you do eat red meat, it’s best to choose lean cuts such as sliced steak, turkey breast, and chicken without skin. You should avoid processed meats, such as deli ham and salami, as they tend to be high in salt and fat. Instead, work more fish into your diet. Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which can also improve your heart health.
- Fights Inflammation
Inflammation is the body’s response to injury or illness. It’s a necessary part of healing, but when it goes unchecked, inflammation can lead to serious health problems.
In fact, chronic inflammation has been linked to a variety of health conditions, including heart disease, cancer, and Alzheimer’s. Luckily, you can fight inflammation by eating more anti-inflammatory foods.
The key is to eat a wide variety of healthy, whole, plant-based foods. For example, fruits and vegetables are rich in nutrients that help reduce inflammation. Tadalista 20mg is a drug that is used to treat Erectile Dysfunction in men.
Vegetables and fruits are also high in fiber, which has been linked to reduced inflammation. Try to eat a minimum of nine servings of fruits and vegetables a day.
Nuts are another great way to get anti-inflammatory nutrients. They are a good source of monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids.
- Boosts Energy Levels
Eating the right foods can help you battle fatigue and lack of energy. This is because a healthy diet provides a balance of protein, vitamins, minerals, and fiber which sustain energy levels.
Getting adequate sleep, exercise, and drinking plenty of water all have an impact on energy levels. However, what you eat can be even more significant in the long term.
One of the best things to do to boost energy is to swap high-sugar, calorie-dense foods for healthier ones. These foods are packed with complex carbohydrates, fiber, and healthy fats that provide a steady source of energy throughout the day. Malegra 25 is Upheld in dealing with ED Issues.
For example, try eating a bowl of oatmeal instead of a cup of sugary cereal for breakfast. Oatmeal contains complex carbohydrates that help slow the release of sugar into the bloodstream, which keeps your energy level stable all morning.
Another nutrient-rich food that helps you get through the day is eggs. They contain B vitamins like thiamine and riboflavin that convert food into fuel. Eggs also offer protein, which is a good way to prevent fatigue and weakness.
- Helps in Weight Loss
When you eat high-fat foods, your body starts to use ketones for energy instead of glucose from carbohydrates. Typically, this is a good thing for weight loss efforts as it helps reduce calories and ramps up your metabolism.
Another reason that high-fat diets are beneficial for weight loss is that they can help increase satiety levels and prevent you from overeating. This is because fats are a very satisfying food and help keep you full for longer than other foods.
Moreover, a high-fat diet can also benefit your heart health by lowering cholesterol and triglyceride levels. It can also help decrease inflammation and blood pressure levels, says Dr. Paul.
However, it is important to avoid eating too much of the wrong type of fats. These include saturated fats found in meat and dairy and trans fats which can found in fried foods, baked goods, ice cream, and candies.
Also Read: Here are 9 top health benefits of granola
