What Healthy Fats Should You Be Eating?

What Healthy Fats Should You Be Eating?

When we think of fats and fatty foods, we think of them as “the enemy.” Whether you’re trying to lose weight or just want a healthier lifestyle, the idea of “healthy” fats seems wrong. But any balanced diet requires the appropriate amount of fat as much as it needs protein and carbohydrates.

“Healthy fats” typically refer to monounsaturated and polyunsaturated fats. These fats are rich in omega-3 and omega-6 fatty acids, which are needed for brain function and cell growth. These fats also help with heart health and to lower cholesterol levels in the body. Fats can aid in the absorption of vitamins, and help you stay full and control your appetite, overall improving your weight loss.

Meanwhile, trans fats and saturated fat are usually considered bad, but the latter is often debated by experts. Trans fats are typically used in processed foods, like condiments, lollies, crisps, biscuits, and cakes. Trans fats can increase levels of bad cholesterol and while manufacturers are marketing more trans fat-free options, it’s good to be wary of them. Saturated fats are found in butter, full-fat dairy, cheese, and fried and processed foods. These fats also increase your cholesterol levels and can clog your arteries. However, saturated fats together with high-glycaemic carbohydrates have been found to be the culprit, and not so much the fat themselves.

So, where can you find all the good fats? Try incorporating these foods into your diet for your needed dose of fat. Experts recommended a 7 to 20 percent intake of fat in one’s daily diet. In a 2,000-calorie diet, that would be about 16 to 60 grams of fat.


Not only are avocados rich in monounsaturated fats, but they have fibre and protein too. This fruit has proven to be versatile and can be used as a substitute for butter, mayonnaise, or sour cream. However, avocados contain a lot of calories, and a quarter or half an avocado a day is the recommended portion.


If you’re not a fan of coconut, reconsider your stance. Coconut fat is high in saturated fat, specifically lauric acid, which fights bacteria, boost energy, and improve cholesterol levels.


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Make nuts like walnuts, almonds, pistachios, cashews, and pecans your new favourite snack. Almonds, in particular, contain plenty of vitamin E. Pistachios are rich in lutein and zeaxanthin, which are great for eye health. This category of foods also includes nut butters! Great for spreading on a piece of toast or as a dip. When purchasing nut butters, make sure to study the nutritional facts. Avoid those high in sugar and salt.

Salmon and Tuna

Salmon is one of the oily types of fish containing omega-3 fatty acids. Tuna, meanwhile, is also rich in such acids and can be easy to include in your diet, since you can go make all kinds of dishes from tuna, like steak, salad or sushi. However, it’s advisable to limit your salmon and tuna intake to 340 grams or two meals a week.


Also, a terrific source of protein, eggs are packed with nutrients along with some healthy saturated fat. If you’re worried about your cholesterol, research has proven that moderate egg intake can, in fact, improve the health of your heart.

Lean grass-fed beef and pork

The difference lean, grass-fed meat makes is a fairly significant one. Compared to meats, grass-fed beef is higher in stearic acid and omega-3 fatty acid.

Full-fat yoghurt

Yoghurt has long been touted as a healthier option, but make sure you choose full-fat yoghurts, like Greek yoghurt. They contain less sugar, and more protein and fat. Also take care to avoid varieties with fruits mixed in, since they may have more sugar than needed. You can add in your own fresh fruits and nuts at home instead.

Sources: https://www.self.com/story/9-high-fat-foods-actually-good-for-you



What to Do on Exercise Rest Days

What to Do on Exercise Rest Days

Working out can be addictive for some people or training is simply ingrained in their lifestyle. Working up a sweat has that feel-good factor. It can even be meditative and a stress-reducing activity. But your body does need rest days for it to repair and to come back stronger. What does that mean, though? How much rest should you be getting and what kind?

Rest does not necessarily mean staying completely inactive. This wholly depends on the intensity of your usual workouts. How many times a week do you work out? How many hours do you spend at the gym in a day? If you’re just a beginner, you can rest every third day. While for regular exercisers, taking a once-per- week rest day is recommended. On your rest days, beginners can do light exercises, such as yoga or a light activity. For the more active, your rest days can include a low-intensity activity or some simple stretching. Just make sure you’re giving yourself a break from intense activity.

Here’s how you can make the most of your rest days without resorting to planting yourself firmly on the couch the whole day.

Tai chi

Tai chi is just as relaxing as it seems. The slow, graceful movements will put you in a meditative state while still working on your strength, balance and body awareness. Tai chi has even been proven to have pain-relieving benefits, making it the perfect low-impact workout for your weary body.


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If you decide to make yoga your rest day activity, be sure to choose a relaxing yoga class that doesn’t involve complex, physically demanding postures. Yin yoga is a good example of a soothing type of yoga class. Yin yoga involves extended periods of holding poses, allowing for the release of any tight muscles. This type of yoga is more about recovery than getting fired up.


Swimming, in general, is just a fun way to decompress. While suspended in water, our bodies can feel weightless and this allows our joints to relax. Whether you simply want to float around or do a few laps, your body can experience benefits like improved circulation in the muscles, blood vessels and heart due to the water pressure.


An early morning or post-dinner evening walk can truly be pleasant on your days off. As long as you keep to a moderate pace, walking can be a great bit of cardio exercise. This also builds your endurance. 30 to 40 minutes of walking is recommended.


Similar to walking, a relaxed ride on a bicycle, whether stationary or moving, can be beneficial. As long as you cycle at a low intensity, you can get a good bit of cardio workout without impacting your joints.

A good soak

What’s better than a long soak in the tub for all those aching joints and muscles? Maybe add Epsom salts. The combination of magnesium and sulfur will leave your sore muscles feeling calm. Even better, Epsom salts have been found to help reduce bloating, and magnesium has been proven to lower cortisol.

A soothing massage

A disciplined exerciser like you deserves some physical therapy in the form an indulgent massage. Your muscles will be all sorted out, going right into full healing mode. Depending on your schedule and budget, you should take a regular massage. Be sure to tell your therapist you want benefits like release and relaxation.

Sources: https://www.self.com/story/everyday-athletes