5 healthiest fats to begin your day with

In the ongoing pandemic of obesity, fats are demonised enough for pushing you in the overweight bracket. But most of us don’t know that fats in a diet, specially, monounsaturated fat and polyunsaturated fat are great for keeping you in shape, maintaining heart health and keeping your overall health in top condition. In fact, the fat first approach is catching up lately where one tends to begin their day with a serving of fat before consuming any other food component. Hence, there is a certain list of fats that can be a game changer for your health:

Coconut oil

Since coconut oil contains medium-chain triglycerides (MCTs), which are digested differently from other fats, coconut oil is a special kind of fat. MCTs are a great source of rapid energy since the liver can quickly absorb them and turn them into energy. Additionally, the antibacterial qualities of coconut oil can assist strengthen gut health by warding off infections and dangerous microorganisms. It can also facilitate better absorption of fat-soluble vitamins and aid in digestion.

How to eat it: You may add healthy fats and a hint of coconut flavour to eggs by cooking them in coconut oil. You can also add a spoonful to your coffee to make it creamy and full of energy, or you can just have a spoonful of it in the morning.



Avocado

Rich in monounsaturated fats that are known to help lower bad cholesterol (LDL) while raising good cholesterol (HDL), avocados are an exceptionally nutrient-dense fruit. The preservation of cardiovascular health is greatly aided by these heart-healthy lipids. Avocados include a lot of dietary fiber in addition to lipids, which promotes healthy digestion and keeps you from overeating by sustaining your feeling of fullness. They also include a remarkable range of minerals, such as potassium, which is necessary to maintain normal blood pressure levels, and vitamins, such as K, E, C, and many B vitamins.

How to Have Fun: For a healthy breakfast, spread mashed avocado on whole-grain toast. You can also add avocado slices to scrambled eggs to improve their nutritional profile or incorporate them into a smoothie for a creamy texture.

Nuts and nut butters

Nut butters made naturally, as well as nuts like walnuts and almonds, are great providers of good fats. Among these fats are omega-3 fatty acids, which are critical for cognitive and mental wellness. Additionally rich in nutritional fiber and protein, nuts aid in keeping you full throughout the morning. Nuts and nut butters include a potent combination of fiber, protein, and healthy fats that help to sustain consistent energy levels and stave off mid-morning hunger pangs.

How to eat it: You may add extra crunch and nutrition to your oatmeal by sprinkling chopped nuts on top, add extra protein and a creamy texture to your yogurt by mixing in a dollop of nut butter, or just grab a handful of nuts as a quick and healthy snack.

Chia Seeds

Chia seeds are little powerhouses that are brimming with omega-3 fatty acids, which lower inflammation and promote mental health. They also include a lot of fiber, which helps to lower blood sugar levels by delaying the absorption of sugar into the bloodstream and supports digestive health. Furthermore, chia seeds are a great source of antioxidants, which help shield your cells from harm. Chia seeds absorb up to 12 times their weight in water when soaked, creating a gel-like material that can give many foods more volume and texture.

How to eat it: To improve the nutritional content of your overnight oats, mix chia seeds into them. You can also soak the seeds in almond milk with a little honey to make a chia pudding. Finally, you can add chia seeds to smoothies to provide extra nutrition.


Greek Yogurt

Full-fat Greek yogurt is a great source of probiotics, which improve digestive health, healthy fats and high-quality protein. Greek yogurt's protein promotes muscle growth and repair while its healthy fats help you feel full and content. Greek yogurt contains probiotics, which are good microorganisms that support a healthy digestive tract and may enhance immune system performance. Greek yogurt is a tasty and adaptable addition to your breakfast due to its creamy texture.

How to eat it: Fresh fruit adds sweetness and nutrients to a bowl of Greek yogurt; it can be blended into a smoothie to add extra protein and a creamy texture; it can be drizzled with honey and topped with nuts or seeds for crunch and healthy fats.