Don’t turn down these healthy fats—you can still enjoy them while trying to lose weight.

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Getting enough healthy fats is essential for our physical health. Vitamins are essential nutrients, and they are all fat-soluble. In other words, the absorption of vitamins requires the assistance of fat. If the body lacks fat, certain essential nutrients cannot be absorbed. Therefore, healthy fats should be incorporated into our daily diet. In fact, consuming high-quality fats in moderation not only enhances the body’s nutrient intake but also aids in weight loss. The following types of high-quality fats are very healthy and suitable for daily consumption.

01 High-quality vegetable oil

Consuming the right amount of coconut oil can boost the body’s immunity. Not only does it help us fight off bacteria and viruses, but it also has certain effects against fungi and candida. Coconut oil contains a saturated fatty acid called “lauric acid.” Although it is high in calories, its saturated fatty acids can stimulate the body’s metabolism and provide sufficient energy. At the same time, it promotes thyroid function, which means the body’s energy is burned more efficiently, accelerating the weight loss process.

Another high-quality vegetable oil is cold-pressed olive oil. It inhibits the formation of adenosine triphosphate (ATP), a high-energy phosphate molecule; the more ATP accumulates, the more likely it is to lead to obesity. Therefore, cold-pressed olive oil is widely recognized as an effective tool for weight loss.

02 Cold-water and deep-sea fish oil

Deep-sea cold-water fish, such as fatty wild salmon and tuna, are rich in omega-3 fatty acids, which are a type of unsaturated fatty acid. These consist of long chains formed by linked carbon and hydrogen atoms, with 3 to 6 unsaturated bonds, and are effective in reducing high blood pressure, high blood sugar, and high cholesterol. Additionally, there are natural DHA and EPA, which provide a range of health benefits. These compounds are widely used in the prevention and treatment of patients with high blood pressure, high blood sugar, and high cholesterol. Clinically, many diseases are associated with omega-3 fatty acids, and they can also reduce inflammatory responses in joint pain, providing effective protection during physical activity.

03 Nuts

In daily life, high-quality nuts include almonds and walnuts, which are nutritious and rich in omega-3 fatty acids. Consuming nuts in moderation is generally beneficial for weight loss and can reduce the risk of cardiovascular and cerebrovascular diseases as well as diabetes. It is worth noting that because nuts are high in calories, it is best not to eat too many at once. Otherwise, if the excess calories are not burned off in time, they will be converted into fat. Eating smaller portions more frequently is more beneficial for nutrient absorption and does not place an unnecessary burden on the body.

04 Avocado and Eggs

Egg yolks are also rich in omega-3 fatty acids. Although egg yolks contain cholesterol, this type of cholesterol is actually very beneficial for weight loss. They are also rich in B vitamins, choline, and other nutrients that help regulate the nervous and cardiovascular systems. While avocados are high in fat, the fats they contain are unsaturated. These fats not only protect heart health but also help burn excess body fat.

Summary: It is essential to include necessary fats in your daily diet, and choosing high-quality fats whenever possible is highly beneficial for your health. When trying to lose weight, avoid blindly restricting your diet; instead, combine exercise with a balanced diet that includes some healthy fats. Only by integrating these elements can you achieve the best results.