Everyday foods with healthy fats like avocado that are good for the heart

Fats are a kind of nutrient that help the body build energy and perform important functions like absorbing vitamins and building cell membranes. However, not all fats are required by the body. While there exist bad fats or unhealthy fats, such as saturated and trans fats, that can increase the risk of heart diseases, there are also good or healthy fats that do the complete opposite and are known for reducing blood pressure and improving heart health. These are the fats that one must include in their diet to ensure good overall health and better physical functioning. Find out what healthy fats are and which food items contain them the most.

Healthy fats are the fats that benefit the body and its functioning. These improve insulin levels, lower cholesterol, benefit blood glucose levels and most importantly are good for the heart, helping prevent any heart-related conditions. Healthy or good fats are monounsaturated fatty acids and polyunsaturated fatty acids, such as Omega-3 and Omega-6. These healthy fats are not naturally made by the body but are required by it, and thus, humans provide the body with these fats by eating foods that are rich in them. Below are 8 foods with healthy fats that you can include in your diet to help your body.

Avocado has recently gained wide recognition and can be found in literally most parts of the world. This fruit can be sliced and added to your sandwich or served as guacamole. Either way, its consumption is good for the heart as it contains high monounsaturated fatty acids and studies show that it helps improve cardiovascular health. As per a study, consuming one avocado daily is known to have beneficial effects on cholesterol levels.

Naturally fatty fishes contain large amounts of unsaturated and Omega-3 fatty acids that are good for heart and brain health. These include salmon, sardines, anchovies, herring, mackerel, and tuna. The American Heart Association (AHA) recommends eating 2 servings of fatty fish per week. For those who can't or don't consume fish, fish oil supplements such as cod fish liver oil can work the magic.

Full-fat natural yogurt not only contains healthy nutrients but also beneficial probiotics. According to a study published in the National Library of Medicine, regular intake of full-fat yogurt can reduce the risk of cardiovascular diseases. Other studies show that it is good for improving digestive health and weight management.

Olive oil is a staple in Mediterranean cuisine, but now you should consider making it a staple in whatever you are cooking or dressing. While it helps lower the risk of certain cancers, heart diseases and diabetes, the oleic acid in the oil is known to slow the ageing process. Experts suggest using extra-virgin olive oil for better results.

In recent years, we have truly realised how beneficial the consumption of certain seeds can be for the body. Seeds such as chia seeds, flaxseeds, hemp seeds and sunflower seeds are known to be rich in Omega-3 and other nutrients such as fibre, iron, magnesium and protein. You can have a spoonful daily or find creative ways of eating them, such as sprinkling them on salads and fruit bowls.

If there's one food in this list that is nutritious and tasty at the same time, it's dark chocolate! The delicious treat has 65% calories, is rich in nutrients and even antioxidants. However, in order to gain healthy fats, it is important to choose dark chocolate which has at least 70% cocoa.

Nuts such as almonds, walnuts, macadamia, and others are incredibly rich in healthy fats, vitamin E and other nutrients including magnesium and protein. According to studies, people who consume nuts have a lower risk of obesity and heart disease.

Eggs not only contain high healthy fats but also vitamins and minerals that are good for brain and nerve health. Be it yolks or whole eggs, consuming eggs can significantly lower the risk of cardiovascular diseases and also help in weight loss.