London: Fitness experts have listed the seven foods people need to be eating more of each week to ensure they stay healthy both inside and out. Australian Virgin Active Health Clubs specialists said high-fat foods are key and that the right sort of fats didn’t just help with energy levels but also aided with muscle movement and reducing inflammation.
FEMAIL takes a closer look at a range of foods including fish, eggs, cheese, and chia that come laden with good, beneficial fats that the body needs to operate in peak condition. Oily fish such as salmon helps with muscle movement, blood clotting and has anti-inflammatory properties.
Energy-Boosting Foods by Dr Sharafat Ali
It’s understood avocados, unlike other fruits, are made up of 77 percent fat and very little in the way of carbs. Avocados fall into a category of fats known as unsaturated fats. These fats, generally liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels and ease inflammation.
2. Oily fish:
Oily fish, particularly salmon, trout, and sardines, fall into the category of polyunsaturated fat sources. This type of fat helps with muscle movement, blood clotting and has anti-inflammatory properties and it’s not fat your body can make on its own.
Foods containing this source of fat are divided into two groups: Omega 3 foods including salmon, tuna, sardines, trout, and herring, and Omega 6: safflower, soybean, sunflower, walnut, and corn oil. While it is suggested to eat three servings of Omega 3 foods per week, if this isn’t possible, taking a supplement can also be beneficial.
3. Chia seeds:
The humble chia seed is considered a superfood by those across health food trends. This is because they contain 80 percent fat as well as a type of Omega 3 called ALA (alpha-linolenic acid). Chia seeds also come are packed with fiber and trace minerals. These include calcium, phosphorus, and zinc.
Eggs are one of the most versatile foods on offer – one that comes with essential minerals and 11 different vitamins. And according to the Heart Foundation Australia, they’re also a source of healthy fats including Omega-3 fats.
5. Olive oil:
Olive oil, along with peanut oil, canola oil, safflower oil, sunflower oil, falls into the category of unsaturated fats. These fats are understood to have a range of health benefits, with one being they are particularly good for heart health. However, even healthier fats like olive oil are high in calories, so use them in moderation, cautions experts at the Mayo Clinic.
Cheese is a food that comes packed with protein and is laden with healthy fats. ‘It [cheese] contains powerful fatty acids that are linked to a reduced risk of type 2 diabetes,’ said the experts at Virgin Active. ‘It can be eaten as an appetizer, snack, topping, or dessert and is packed full of calcium and good fats.’
Nuts are an easy and relatively inexpensive way to get more healthy fats into your diet. While all are a good source of polyunsaturated, walnuts are thought to be the highest in Omega-3. According to experts, a handful a day can lower your cholesterol and improve blood vessel function. Almonds and pistachios are also considered great nuts to eat more of if you’re looking to get extra healthy fat into your diet.