Oily Foods That You Can Eat At Any Time

We usually associate weight loss and cardiovascular health with the idea of ​​avoiding all fat. However, there are oily foods that you should eat regularly.

It is important to remember that fat is actually one of the nutrients that your body needs to function properly. Healthy fats are important for energy and for maintaining a healthy, beautiful appearance.

The fats you need to exclude from your diet to lose weight are those of low quality because they increase the bad cholesterol (LDL) in the blood and endanger your cardiovascular health.

Keep reading and find out which foods are rich in oils and which you should consume often.

Avocado is one of the most popular oily foods

Avocados are fatty, oily foods. In recent years, they have become very popular, so it is easy to find them at a relatively affordable price.

A medium avocado contains approx. 24 grams of oil and 40% of its weight is fiber. Because of these two factors alone, it is an ideal ingredient for salads, smoothies and alone.

Thanks to its creamy taste, you can also use it to make salad dressings and thus avoid those that are high in sodium and preservatives. We recommend eating ¼ to ½ avocado daily.

Also read: 13 reasons to eat more avocados

2. Pecans

Pecans are also oily foods. They are rich in omega 3 fatty acids, so they facilitate the reduction of bad cholesterol (LDL) in the blood and also improve the health of the circulation.

It is recommended to eat a small portion of nuts several times a week. Since nuts also contain a lot of carbohydrates, it is best to limit your consumption to 5 pecans at a time. Eat them as a snack or as a dessert, and add some protein to the mixture to prevent your glucose levels from getting out of balance.

Choose natural nuts when buying pecans. If you buy them with shells, make sure that they are not salted or added to other ingredients that may be harmful to your health.

3. Cheese is a good example of oily foods

Cheese is not usually considered a fatty food. That’s it though – unless you choose low-fat or low-fat cheese. Its oil content comes from the milk from which the cheese is made.

It is not bad for your health to eat cheese if you make quality choices and eat it in moderation. In addition, it is a rich source of calcium, phosphorus, selenium and vitamin B12.

Avoid mixing cheese with other fatty ingredients, whether it be salad dressings, other vegetable oils or fried foods. However, you can mix it with other healthy ingredients to create a balanced dish. A mix of cheese, vegetables and cereals is wonderful.

4. Oily Fish and Omega 3

Sardines and salmon are two more examples of oily foods. They are rich in omega 3 fatty acids, calcium and vitamins. In addition, they are very common in Mediterranean cuisine.

When cooking these, avoid adding more fat. Choose instead of roasted, steamed or baked dishes.

To balance your consumption of fats, try accompanying your fish with a good portion of vegetables. One to two cups of vegetables are best, either as a salad or in soups.

Also read: Find omega 3 in more foods than just oily fish

5. Vegetable oils

Other oils that you need to include regularly in your diet are actually vegetable oils. Among them we can find olive oil, coconut oil and any other oil of good quality.

However, avoid frying food in them. No matter how natural and healthy the oil may be, it will affect your cardiovascular health.

A good alternative to get the benefits of vegetable oils is to use them as salad dressings. A good portion of vegetable oil is one to two teaspoons.

Consider this when eating fatty foods.

Oils are definitely a necessity in your diet and are good for your health. The most important thing to keep in mind here is that portion sizes are important. Remember that it is exaggeration, not ingredients that are bad for your health.

It is always a good idea to vary the type of natural oils you use, if nothing else then just for the sake of change.