The best Healthy Fats for Fitness and Exercise

The Best types of Healthy Fats for Fitness Training, and Healthy Eating

Be it providing immunity, a resource for cell differentiation (important for muscle building and growth), hormone balance, energy production, and reduction in inflammation; there is no comparison to healthy fats; essential macronutrients for attaining your desired health and fitness goals.

Sadly, there is a built-in misconception with people that persists that fat consumption is a big no-no when it comes to attaining your perfect body goals.

What people forget is that our body cannot perform regular functions normally when deprived in any of the three macronutrients – proteins, carbs, and fats. Ignoring the consumption of fat just because of the misconception that fat intake results in more weight gain is not a wise thing to do as it can lead to undesirable consequences in the long run.

Top 5 Healthy Fats for Fitness

1: Fish Oils

Without a doubt, fish oils are considered to be among the best nutrition-loaded fats as they are high in omega fatty acids. Not only do these help you get your fitness goals but also they help in reducing inflammation caused by obesity, and also can aid in helping burn excess fat in the body alongside exercise and a calorie deficit.

Fish oils   – one teaspoon	41 calories
% of RDA	6 percent
Cholesterol	11 percent
PUFA	0.7 grams

Having supplements of fish oil that range from 250 to 300 mg per capsule is considered to be safe for daily consumption.

2: Coconut Oil

Coconut oil, especially extra virgin coconut oil, is known for its beneficial effects on balancing hormones – thyroid gland and pancreas – which are highly crucial in terms of the hormones they produce as they are important for weight loss and have the potential to lead to weight gain.

Coconut oil one teaspoon	39 calories
% of RDA	6 percent
Cholesterol	0 percent
PUFA	0.1 grams

Coconut oil is best consumed raw; one can take two tablespoons of coconut oil per day to induce fat loss according to studies.

3: Olive Oil

Olive oil, especially extra virgin olive oil, is highly popular for its role in different diets for fitness and weight loss. It is because it comes with healthy monounsaturated fats that are ideal for weight loss and replace the otherwise unhealthy fats like trans fats coming from animal-derived fats.

Olive oil one teaspoon	40 calories
% of RDA	6 percent
Cholesterol	0 percent
PUFA	0.5 percent

It is recommended to consume half a teaspoon of olive oil in its extra virgin form to induce weight loss and attain healthy goals –better energy production and improved mental performance.

4: Avocados

These are not just your regular salsa mix ingredients. Avocados are well-known for amazing fat loss properties. What's more, you get to have loads of vitamin E, which is great for balancing your hormones, replenishing your energy levels, and improve your skin, nail, and hair texture. The anti-inflammatory property of this wonderful food is known to induce quick weight loss.

Avocados 100 grams	160 calories
% of RDA	23 percent
Cholesterol	0 percent
PUFA	0.8 grams

Eating about two medium avocados a day is absolutely fine. You can add these in different sauces, spread them on toast, or consume them raw as per your choice.

5: Nuts

You cannot forget to have nuts in your daily routine if you are looking out for the best health and fitness levels attainable. Not only do they contain healthy fats, but they are also loaded with nutrients such as magnesium and vitamin B complexes, particularly vitamin B12 and folate. Moreover, the mineral content will help you save from a number of chronic and inflammatory diseases.

Nuts 10 grams	85 calories
% of RDA	12 percent
Cholesterol	0 percent
PUFA	2 percent

Eating about 1/8th of a cup of nuts is considered all right for a day. It is better to add some variety so you can get better nutritional diversity otherwise not attainable in the best way.

Final Word on Healthy Fats for Fitness

These were some of the top healthy fats you can consume for a fitter, healthier you.

Taking such fats in a moderate amount will not only help you get the specific benefits we just highlighted with each food but also it will give you improve your fitness levels when eaten in conjunction with a high-activity lifestyle – as a result, you get overall better health and improved resistance against a number of chronic medical conditions.

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