Are You Eating The Correct Amount Of Healthy Fats?

Staying healthy is a matter of concern of almost everybody in today’s world. For a perfect body one must follow a proper balanced diet. You diet must not include fatty foods and make sure that all day energy foods are going to keep you healthy forever.

Fats are a problem for everyone. Most of us blindly stay away from fats thinking that they might be a problem if consumed. Few people also avoid fats with the fear that they will become fatter. However, one must know that all fats are not injurious to health. There are few fats which benefit you. All you need to do is have a detailed knowledge about these fats.

Consumption of proper and correct amount of fat is really very important. One must make sure that the consumption of fat should not exceed the given limit at any cost since they may cause serious health problems. Excess amounts of fat if consumed gives rise to extra unfavorable calories and also fats of wrong kind which may harm your body in many ways. In this article you can find some perfect fats which if consumed benefits you.

If fats which are healthy are taken in proper amount, they will rather benefit you instead of causing health problems. Given below is a list of such fats:


Walnut is the only nut which has more alpha-linolenic acid content.  It also has the essential polyunsaturated fat commonly known as Omega-3 fatty acid. According to the tests done on walnuts it has been observed that it helps to protect from heart disease, decreases the risk of stroke, and helps in reducing inflammation. One single dose of walnut is equal to 1-ounce or about 14 halves and offers 185 calorie and 18.5 kg of fat.  Walnuts provide an additional flavor to the dishes such as breads, salads and smoothies.

Almond butter

Market makes us provide with many nut butter other than standard peanut butter. A single dose of almond butter provides you with 101 calories and 9.5 grams of fat and the 91% of the fat content is a healthy monounsaturated fat. Almonds help people to maintain healthy cholesterol levels and lower the risk of any type of cardiovascular disease.  You can have exciting dishes from almond butter if you try it on a sandwich apple, or a piece of celery etc.


Sardines are easily available in the market and are also a less costly. These are a breed of a fish which have huge benefits on your health. A single dose of 3.25 ounces boosts you with 191 calories and comes with 56.7% of your daily requirement of omega-3 fatty acids per portion. You can have sardines as sandwich filling on rye bread with the combination of mustard and red onion. Always prefer water packed variety in order to have reduced calories. Add salt to them for a better taste.


Basically avocado is known as a fruit, they are filled with heart- healthy monounsaturated fats including vitamin C and fiber in them. A single serve of 1-ounce of avocado contains 50 calories and 4.5 grams of total fat in it. The creamy surface of avocadoes makes them an immense sandwich spread which can ideally be used for dips and dressings. It provides a tasty flavor if used with salads or tacos.

Olive oil

Olive oil is very much helpful and bears a lot of healthy characteristics in it. It helps in lowering the cholesterol level and also prevents us from any kind of heart diseases or strokes. A single tablespoon serving size provides around 120 calories and 14g of fat. To have a control over your portions, drop your oil into a spray bottle and use it accordingly.


These are young soybeans which are still used in pod and are very soft and edible. Half cup of soybeans provides a human body with 9 grams of fiber and 11 grams of proteins. This quantity of fiber and proteins is really beneficial for our health. You can use this food in varieties of dishes as a vegetarian protein option which will give you a very good taste and health profits when consumed.

These foods if taken in a correct amount will help you to fight any kind of health problems. These foods will also enrich you with proper amount of fat, proteins and many more as per your body requirements.

Intake of fat makes you fatter

Intake of carbohydrate, fat and proteins adds calories in your diet. Protein and carbohydrates provides you with four calories per gram while fat supplies you with nine calories per gram in your body. Fat providing foods are many, like one single dose of 3.5 ounces of sardines is equal to 191 calories in your body.

However, if you consume excess amount of fats, they may increase the weight of your body. Increased body weight is also the reason of most of the diseases.

Keep your balance

One must know how to maintain a balance of fats. There are healthy fats which do not have negative effects on one’s body.

There are lots of recipes which may seem to have high content of fats. However, if you take a detailed look you will find that these recipes maintain a balance by adding healthy fats in them.

Therefore, it is your duty to make a list of the fats which are healthy for your body and have them only for a better health.

Focus on healthful fats

Therefore, the main concern should be to have healthy fats. Healthy fats not only give your body healthy nutrients but also do not increase your weight. Through this article you get an idea about which foods contain healthy fats. Nuts, avocadoes and sardines contain high volume of fats but these fats are nutritious. So, prefer having them instead of having the excessive fatty foods.

Healthy food for women must also include foods which have healthy fats. They should follow a healthy diet to avoid any health problems in future.

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