We usually associate weight loss with the idea of avoiding all kinds of fats. However, there are foods with natural oils that you should consume. It is important to remember that fats are one of the nutrients that your body requires to function properly.
The reality is that healthy fats are vital for energy and maintaining a healthy appearance. The fats that you should eliminate from your diet to lose weight are those of low quality because they increase the bad cholesterol (LDL) in the blood and put your cardiovascular health at risk.
Keep reading and discover foods rich in natural oils that you should consume frequently.
1. Avocado
Avocado is one of the foods with the most common natural oils. In recent years it has become fashionable, so it is easy to find it at a relatively affordable price.
A medium avocado contains about 24 grams of natural oils of excellent quality and 40% of its weight is fiber. For these two factors, it is an ideal ingredient for your salads, smoothies and to eat it alone.
For its creamy flavor, you can also take advantage of it to create dressings and eliminate those that are high in sodium and preservatives. We recommend consuming ¼ to ½ avocado daily.
2. Nuts
The second of the foods with natural oils are nuts. These are rich in omega 3 fatty acids so they facilitate the reduction of bad cholesterol (LDL) in the blood and improves the health of your veins and heart.
The recommendation is that you consume a small portion of nuts several times a week. Since nuts are also high in carbohydrates, the ideal is to limit your consumption to 5 nuts per occasion. You can eat them during snack or as a dessert combined with some protein to prevent your glucose levels from being affected.
It is recommended that, when acquiring the nuts, you choose the natural ones. In case you buy them without shells, make sure they do not have salt or other ingredients that can damage your health.
3. Cheese
The cheese is not usually associated with food with natural oils, but it is, unless you choose options light or low-fat. Its oil content is because it is produced from whole milk.
The key to eating cheese is not a problem is to opt for good quality alternatives. In this way, you will get calcium, phosphorus, selenium and vitamin B12.
It is important that when consuming cheese, avoid combining it with other fatty ingredients. This includes seasonings, vegetable oils, and stir-fries. What you can do is combine them with healthy ingredients that create a balanced dish, like vegetables and grains.
4. Fatty fish
Sardines and salmon are two good examples of foods with natural oils. These are rich in omega 3 fatty acids, calcium and vitamins and are very common in the Mediterranean diet. When cooking these fish, it is recommended that you avoid adding more fat; instead, opt for roasted, steamed or baked creations.
To balance the consumption of fats, try to accompany your fish with a good portion of vegetables. This should be translated into one to two cups of various vegetables, either as a salad or in soups.
5. Vegetable oils
The last of the foods with natural oils that you should regularly include in your diet is only vegetable oils. These include olive oil, coconut oil, and any other good quality food.
Something very important is that you avoid fried foods because however natural and healthy they affect your cardiovascular health. A good alternative to obtain their benefits is simply to use them as dressing in your salads. In this sense, just add one or two teaspoons of the oil you choose.
General considerations when consuming foods with natural oils
Although natural oils are beneficial for your health, it is recommended that you take some precautions to avoid damage. The most important thing is to watch portions and never eat them in excess.
It is also a good idea to vary the type of fatty food. This will help you avoid getting bored with the same foods and changes to less healthy options.
And you? Do you consume foods with natural oils? What and in what quantities?
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