When you are trying to lose weight, the first thing that often comes to mind is fat. People go through extremes to avoid fat, reduce fat and trim fat from their diets every chance they get. This is a good strategy provided it's the right kind of fat they are avoiding. There are actually unhealthy fats and healthy fats. Saturated fats and trans fats are the unhealthy ones and they should be avoided because they can increase your weight and increase your risk factors for high cholesterol and heart disease. Healthy fats on the other hand can improve nerve function, brain function, digestion and immune function. Mono and polyunsaturated fats make up this type of fat and they can be found in several different foods.
Olives
Olives are high in monounsaturated fat and they are healthy. They come in different sizes and they can be used in salads, side dishes or eaten by themselves. Olive oil also falls into the healthy category and it can be used to make salad dressing or it can just be poured on salad all by itself.
Nuts
Nuts are another healthy fatty food that is high in monounsaturated fat. In addition to that, they are also high in protein and fiber. Nuts can be eaten as snacks, they can be added into recipes or they can be chopped up and placed into a bowl of oatmeal. Examples of these are almonds, pecans and hazelnuts.
Seeds
Pumpkin seeds, sunflower seeds, sesame seeds and hemp seeds all have healthy fats in them. They can be eaten raw or roasted and they can be added to dishes or eaten by themselves.
Fish
Cold water fish like salmon, mackerel, herring, tuna and halibut are high in a type of polyunsaturated fat called "omega-3 fatty acid." This type of fat is said to have an anti-inflammatory effect on the body. In addition to fish, omega-3s can also be found in flax seeds, walnuts, soybean oil and corn oil.
Avocados
The verdict is out on avocados. Contrary to popular belief, they are a fruit, not a vegetable. They are also high in healthy fats. These can be made into guacamole dip or they can be sliced and added to salads. You can make a salsa with them or you can just add some salt and eat them right out of the skin.
Coconuts
Coconut oil is high in saturated fat. Under normal circumstances, this would be a bad thing, but coconut oil is different. It has medium chain triglycerides (MCTs) in it that are composed of lauric acid, caprylic acid and capric acid. These fats can help boost the body's immune function and they can also help increase metabolism. As an added bonus, coconut oil does not break down and become hydrogenated when it is heated to high levels. This makes it a good option to cook with.
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