Some foods rich in natural oils will not only stop you from gaining weight but can also help you control it while taking care of your cardiovascular health.
Most times we would associate weight loss with avoiding any kind of fat. However, there are many foods with natural oils that you should consume. It’s important to remember that fats are one of the nutrients our body needs to function effectively.
It is a fact that healthy fats are essential for getting energy and maintaining a healthy appearance.
The fats you should make sure to eliminate from your weight loss diet are those of low-quality fats.
Because they increase the levels of bad cholesterol (LDL) in the blood and put your cardiovascular health in harm’s way.
Below are 5 Foods Rich in Natural Oils That You Can Consume While On A Diet
The Avocado is one of the most commons foods with lots of natural oils. It has become very popular in recent years and is therefore easy to find at a relatively affordable price.
An average avocado contains about 24 grams of natural oils of excellent quality and 40% of the avocado is made of fiber.
Thanks to these two factors, it is an ideal ingredient for your salads, your smoothies or to eat it all alone.
Thanks to its creamy flavor, you can also use it for seasonings and cut out those seasonings with high levels of sodium and preservatives. We recommend you consume between ¼ and ½ avocado a day.
Nuts are another type of food that contains lots of natural oils. Walnuts are rich in omega-3 fatty acids, which therefore promotes lower levels of bad cholesterol in the blood (LDL) and improves the health of your veins and your heart.
It is recommended to consume a small portion of walnuts several times a week. Since walnuts are also rich in carbohydrates, it is ideal to limit the consumption of walnuts to 5 nuts per serving.
You can eat it as snacks or a with protein-related dessert to prevent your glucose levels from being affected.
When buying nuts, it is recommended to choose natural ones. If you buy them without shells, be careful that they contain no added salt or other ingredients that could be harmful to your health.
Cheese is not mainly associated with foods with natural oils, yet it does. Unless you choose light or low-fat cheese. The oil content in cheese is due to the fact that it is made from whole milk.
The healthy way to consume cheese is to opt for good quality cheese. By doing this, you will get calcium, phosphorus, selenium and vitamin B12.
When you consume cheese, it is essential to avoid combining it with other fatty ingredients.
This includes seasonings, vegetable oils & frying. What you can do, however, is to combine it with healthy ingredients, creating a balanced meal with vegetables and seeds.
4. Fatty fish
Sardines and salmon are two good examples of fatty fishes rich in natural oils. They are rich in omega-3 fatty acids, calcium & vitamins and these fishes are very common in the Mediterranean diet.
When cooking these fishes, it is strongly recommended to avoid adding more fat. Instead, it is better to opt for roasted options, steamed or baked.
To balance the consumption of fats, try to eat your fish with a good portion of vegetables.
This should be one or two cups of various vegetables, in the form of salad or soups.
5. Vegetable oils
Vegetable oil is one of the natural oil-rich foods that you should include in your diet regularly. These include olive oil, coconut oil, and any other natural vegetable oils.
It is essential to avoid fried foods since even though they are natural and healthy, they still affect your cardiovascular health.
To take advantage of their benefits, a good alternative is simply to use them as a seasoning in your salads. This way, just add one or two spoons of the oil you have opted for.
General remarks when consuming foods with natural oils
Even though natural oils are beneficial to your health, it is recommended to take some precautions to avoid certain problems.
The most important thing is to make sure you consume it in moderation and never overeat it.
Varying the type of fatty food is also a good idea. This will help you avoid getting tired of the same foods and change to less healthy options.
Leave a comment below if you have any questions and we will get back to you.