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Healthy Fats And High-Fat Foods You Should Be Eating

Most people always low-fat food choose karte hain. kyonki hum jab gymming kar rhe hote hain. Ya fir hum leass carbs kha rhe hote hain. tab hum all fats se distance banaye rakhte hain. lekin kya aap jante hain haamri body ko healthy fat ki jarurat bhi hoti hai.

Fat se itna darne ki bhi jarurat bhi nahi hai. Kyonki bas apko ye dekhna hai ki aap good fat khayen, na ki bad fat. Really me aap fat ko replace kar easily digest hone wale carbohydrate diet me add kar lete hain.

Ya fir fat-free products ki aur chal padte hain, jo sugar aur high-calorie refind carbohydrate se healthy fats ko replace kar dete hain.

Real me weight-loss Karne ke liye calories ko cut karne ki jarurat hai. Isme fat ki quantity se more ye dekhen ki fat ka type kaisa hai. Aise me bad fat replace akr good fat add karna hoga.

Doston, good fat naturally bante hain. Iske dusro side bad fats processed hote hain. Good fat fertility ke liye responsible hote hain. Hairs me shinning bhi inke karan hi aati hai. Hamari body joints me bhi mobility inse hi aati hai.

Dusri side bad fat packaged food se people lete hain. biscuit aur chips ke trans-fat aur fried foods ke processed fats, bad fat ki category se aate hain.

Healthy fats you should eat-

Here are some healthy FATS-

1. Avocados:

Healthy Fats And High-Fat Foods You Should Be Eating
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Avocados me high fat hota hai. One medium avocado me approximately 23 grams fat hota hai. Lekin ye primarily monounsaturated fat hota hai. Iske saath hi avocado me 40% fiber hota hai, jiski apko daily need hoti hai.

Ye naturally sodium-and cholesterol-free hota hai. Isme lutein antioxidant hota hai jo apke vision ke liye best hai. Aap generally ¼ avocado at a time kha sakte hain.

2. Olives:

Healthy Fats And High-Fat Foods You Should Be Eating
image source: getty images

One cup of olives me 15 grams fat hota hai. Lekin fir wahi baat ki mainly mono saturated fat hi hota hai. Isme ye nahi hai ki apko konsi variety khani chahiye.

Olives high in sodium hote hain, 5 large aur 10 small olives standard portion consider kiye jate hain.

Diet me olives kaise add Karen-

  • Olives are versatile- peoples inhe snack, whole grain aur pasta dishes me add karte hain.

3. Chia seeds-

Healthy Fats And High-Fat Foods You Should Be Eating
images source: getty images

Chia seeds size me small hote hain. ye rich in several nutrients hote hain. one ounce of seeds me 8.71 g fat hota hai. Ye omega-3 fatty acids banate hain.

Omega-3 rheumatoid arthritis symptoms me relieve dete hain.

Chia seeds also provide antioxidants, protein, calcium, iron and fiber.

Chia seeds flour apke high blood pressure ko low karta hai.

Diet me chia seeds ko kaise add Karen-

  • Aap chia seeds ko smoothies me add kar sakte hain. chia seeds ko overnight soak Karen, ye apka ready-made breakfast ready ho jayega.

4. Flaxseeds-

Flax seeds fiber ki healthful diet hai, saath hi ye omega-3 fatty acids bhi provide karte hain. Each 2-tablespoon serving me 9 g fat hoti hai. Ye cholesterol ko reduce karta hai.

Flax seeds cardiovascular disease risk ko some people me decrease karte hain.

Diet me flax seeds kaise add Karen-

  • Flax seeds ko smoothie me blend Karen
  • Aap ise yogurt me bhi sprinkle kar sakte hain.

5. Cheese-

Healthy Fats And High-Fat Foods You Should Be Eating
image source: getty images

1 cup of milk se aap single thick slice cheese produce kar sakte hain.

Ye calcium ka great source hai, saath hi vitamin B12, selenium, phosphorus aur other nutrients dete hain.

Cheese rich in protein hota hai.

Cheese incredibly nutritious hote hain. a single slice a glass of milk ke similar amount hota hai. Ye great source of minerals, vitamins, healthy fats aur quality protein hote hain.

6. Nuts

Healthy Fats And High-Fat Foods You Should Be Eating
image source: getty images

Nuts rich in healthful fats hote hain. ye rich in protein, vitamins, antioxidants aur fiber hote hain.

Ye sab cardiovascular diseases aur type 2 diabetes prevent me help karte hain.

Researches me dekha gya ki jo peoples regularly nuts diet me add krte hain, unme overweight problem less hoti hai.

Diet me nuts kaise add Karen-

  • Aap nuts ko snack, salads ne use kar sakte hain.

7. Dark chocolate-

Healthy Fats And High-Fat Foods You Should Be Eating
images source: getty images

Dark chocolate incredible taste ka healthy food hai. Ye high in fat hote hain. isme 65% calories ke similar fat hota hai.

Ye full loaded in antioxidants hote hain. ye blood pressure ko low karte hain.

Dark chocolates me 11% fiber, iron, magnesium, manganese aur copper present hote hain. ye apke brain function ko improve karti hai. Sun exposed damage se skin ko protect karti hai.

8. Extra virgin olive oil-

image source: getty images

 Isme vitamin E and K hote hain. ye loaded of powerful antioxidants hote hain. Inke diet me add karne se high B.P low hota hai. Saath hi heart disease risk low hota hai.

9. Eggs-

Healthy Fats And High-Fat Foods You Should Be Eating
image source: getty images

Eggs popular source of protein hote hain. khas taur se ye vegetarians ke liye hain. Iske yolk me vitamin, B hota hai, jo liver, brain, muscles aur nerve functions me support karte hain.

Diet me eggs kaise add Karen-

  • Apne din ki starting vegetable-packed omelette se Karen
  • Egg ke saath hi some protein aur healthful fats add Karen.

10. Tofu-

Healthy Fats And High-Fat Foods You Should Be Eating
image source: getty images

Ye complete plant protein hai. Saath hi ye good source of monounsaturated and polyunsaturated fats hote hain.

Diet me tofu kaise add Karen-

  • Red meat ko replace Karen aur tofu add Karen
  • Vegetarian curries me tofu use Karen, isse protein content increase hoga.

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