Healthy Fats for Heart Health: Being healthy in today’s run -of -the -mill life has become a challenge. We often pay attention to vitamins, minerals and protein, but is another important nutrient that we ignore – healthy fats. Yes, you heard right! Not all fats are bad. In fact, the right types of fats are very important for our health, especially to control cholesterol level and keep the heart healthy. So let us know which healthy fats can make your heart stronger by including your diet and prevent cholesterol from growing.
Why healthy fats are important,
Healthy fats, often called unsaturated fats, do many important functions for the body:
• They help in the absorption of fat-soluble vitamins like vitamins A, D, E and K.
• These are an important source of energy.
• They are helpful in hormone production.
• They are essential for proper functioning of the brain and nervous system.
• Most important, they help keep cholesterol levels balanced, especially in reducing “bad cholesterol” (LDL).
Include these healthy fats in your diet
1. Ghee
Ghee has a special place in the Indian kitchen. Ghee, often put in the category of “bad fat”, is a healthy fat, in fact if consumed in limited amounts and correctly. Ghee contains conjugated linolic acid (CLA), which promotes metabolism. It also contains butteric acid, which is good for the health of the intestine. It provides vitamin K2 to the body, which helps in transporting calcium to bones. Add a little ghee on lentils, vegetables or roti. It can also be used for cooking on medium heat.
2. Walnuts
Walnuts are also known as “brain food”, but it is equally beneficial for your heart. Walnuts are an excellent source of omega-3 fatty acids, which helps reduce inflammation and reduce the risk of heart disease. It is also helpful in controlling cholesterol and blood pressure. Eat 4-5 walnuts in the morning breakfast or as an evening snack. They can also be mixed in smoothie or salad.
3. Sabza seeds (Basil seeds):
Sabza seeds, often used in Faluda and lemonade, are a small but powerful source of nutrition. They are rich in fiber and omega-3 fatty acids. Fiber helps reduce cholesterol and keeps digestion healthy. Omega-3 is important for heart health. Soak a spoonful of sabza seeds in a glass of water and after some time, eat it when it swells. They can also be mixed in detox water, curd or pudding.
4. Almond: Multi-Purpose Nut
Almond is one of the most popular and versatile nuts, and its health benefits are incomparable. Almonds are rich in monounsaturated fats (MUFA), fiber, vitamin E and magnesium. MUFA helps reduce “bad cholesterol” (LDL) and increase “Good cholesterol” (HDL). Vitamin E is a powerful antioxidant that protects the heart from oxidative damage. Eat a handful of almonds daily (about 8-10). They can be eaten directly or mixed with oats, yogurt and smoothie.
Also read: Berries are a boon for stomach, know its miraculous benefits
Remembering things:
, Take care of the volume: Even though these are healthy fats, they should be consumed in restrained quantities, because they have more calories.
, Avoid processed fats: Avoid harmful fats such as trans fats and highly processed vegetable oils.
, Balanced diet: Make healthy fats a part of your balanced diet, including sufficient amounts of fruits, vegetables, whole grains and lean proteins.
By incorporating these healthy fats in your diet, you can not only keep your cholesterol under control, but can also live a long and happy life with a healthy and strong heart. So give place these ‘good fats’ in your plate today!
Disclaimer (Disclaimer): Health, beauty care, Ayurveda, Yoga, Dharma, Astrology, Vastu, History, Purana etc. are only for your information, keeping in mind the videos, articles and news published in Webdunia. Webdunia does not confirm the truth related to this. Be sure to consult an expert before any experiment.
