Healthy fats in foods, you should eat more often

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Fat in food has gained an unfair reputation as an inflated demon that can ruin your diet and make you gain weight.

But the truth is that we need fat in our diet to survive. The right amount of proper fat can fuel your body and help nourish your brain. Many studies have shown that people who eat more fat do not get more fats and do not have higher rates of other health problems like cancer or heart disease.

It is true that fat is a punch: it has more energy, calories for calories, than carbohydrates or proteins, which means that a little can go very far . But you probably do not need to know how much fat you eat every day.

The incorporation of healthy fats into a diet can help people stay full, survive difficult conditions and maybe even live longer than their peers. A 2016 study followed more than 126,200 men and women for more than 30 years, and found that those who ate more unsaturated and less healthy fats and fewer carbohydrates were less likely to die from all causes.

One of the main reasons why we need to eat fats, is because it provides essential fatty acids that our body can not produce on its own.

This is not an excuse to spread a layer of lard on everything you eat. The types of fats we consume make a big difference. The researchers found that replacing only 5% of a person's saturated fat intake with polyunsaturated fats and healthier monounsaturated fats is associated with a mortality reduction of around 13% at 27%. Eating the right kinds of fats, however, can help keep your body full, protect your cells and keep your heart healthy.

Here are some excellent examples of foods with the best fats you could possibly eat more: