Did you know that our food must contain good fats for the proper functioning of the body?

That’s right! Contrary to what many people think, not all types of fat are bad for your health. Mono and polyunsaturated fatty acids offer incredible benefits, including the protective effect of the body.

Do you want to know where to find this important nutrient? Read on and check out 6 good high fat foods!

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1. Avocado

Avocado was once considered a villain of good shape due to the high content of lipids. However, he was absolved of bad reputation, since his fats are good.

It contains monounsaturated fatty acids that help to reduce bad cholesterol and increase good cholesterol. You can consume it in several ways, such as salads, snacks and even as dessert.

2. Extra virgin olive oil

Extra virgin olive oil is a great source of omega-3 — a set of fatty acids essential to the body and which are good for the heart and brain.

Knowing this, use olive oil in your daily preparations to:

  • seasoning salads;
  • sauté the food;
  • grilling meats;
  • and to give a final touch of flavor in soups, broths and sauces.

3. Oilseeds

Oilseeds, such as nuts, almonds and nuts, are foods with many benefits to the body, especially due to the amount of omega-3.

This type of good fat has fatty acids that are part of the brain’s composition. Therefore, they are great for concentration, memory, cognition and other brain functions.

Since oilseeds are easy to transport, store and consume, they are good snack options for meal breaks.

4. Pisces

Deep-sea and cold fish, such as tuna, salmon and sardines, are sources of good fats. The consumption of this protein must be at least 3 times a week for us to enjoy all the benefits.

Avoid frying and prepare the fish in stewed, roasted, grilled or steamed recipes.

5. Peanut butter

Although many people confuse it with an oilseed, peanuts are part of the legume group — the same as beans and soybeans.

It has large amounts of good fats, which help satiety and lower cholesterol, as well as being a source of energy.

Peanut butter is often used as a pre-workout with bananas, for example. But you can eat it with bread, toast, pancakes and other recipes.

6. Chocolate: 70% cocoa

In addition to being delicious and a source of antioxidants that combat premature aging, 70% cocoa chocolate also contains good fats.

In this way, it helps in improving the cardiovascular system and reducing blood pressure. Thirty grams a day is enough to get all the benefits of dark chocolate.

You can eat pure or in preparations, such as mousses and healthy cakes. Remembering that these good fats are essential for the body.

They protect the heart and brain, give satiety and help with weight loss, as long as they are within a healthy and balanced diet.

So, did you like our tips on how to eat healthier? So, leave your comment, because it is essential for us to make content more and more interesting for you!