There are plenty of information on the internet under which, food that contains a small number of fat is the best way to reduce weight, regulate cholesterol and prevent some health problems. According to professional nutritionist and sports professionals eating healthy fats and avoid trans fat is far more important factor for reducing weight and cholesterol management. Eating a healthy fats is necessary for proper absorption of vitamins in our body, proper nerve activity, maintaining healthy cells, faster and better healing of wounds and healthy immune system.

Avoiding foods that contain trans fats and consuming food rich in monounsaturated and polyunsaturated fats would allow regulation of cholesterol and reduce the risk of diseases associated with unhealthy and irregular diet. All active bodybuilders should consume about 1 gram of healthy fat for each kilogram of body weight.

In this article will be given some readly available and inexpensive products that ensure an adequate intake of healthy fats.

Fish as tuna, herring, trout, mackerel, salmon and sardines contains fats and high levels of omega-3 fatty acis. Fats contained in the previously mentioned types of fish are in the category of healthy fat that can improve hearth health and brain function. According to the world health organizations are recommended to consume at least 100-15 grams of fatty fish a week, while all active practitioners may eat double or amount of that. It is best consumed baked or boiled fish.


Seeds such as sunflower seeds, pumpkin seeds, sesame seeds with flaxseeds are an excellent source of healthy fats that lower cholesterol. Flaxseeds also contains a large amount of fibres and is an excellent complement in the preparation of salads and some pastries. Then flaxseed also contain useful amounts of vitamins, minerals, proteins and essential fatty acids. Pumpkin seeds are considered a kind of super food, because they contain great amounts of glutamine, alanine, glycine and larger quantities of zinc and is an excellent choice for snacking for all vegetarians.


Besides improves and maintains the heart rate and lowers bad cholesterol, it also contains high amounts of healthy fats that help maintain the transmission of information in our nervous system and improves absorption of nutrients by the body.


All types of nuts are beneficial to the heart and containing a large amount of vitamins, protein, minerals, amino acids and healthy fats. Without a thought you can insert almonds, Indian walnuts, hazelnuts and nuts in your daily diet. Walnuts have the lowest level of saturated fat in relation to the high content of monosaturated and polyunsaturated fats. But also there should be mentioned that nuts are quite calorical and therefore recommended their consumption is 30-40 grams per day.

5.Whole eggs 

Eggs are the base of every fitness nutrition plan. A medium egg has around 6 grams of protein. The egg also has amino acids and glutamic acid.

6.Olive oil

Olive oil is an excellent source of healthy fats that can be used  for salad preparation. One tablesoon (14 grams) of olive oil contains 120 calories, 14 grams of fat, which 10 grams of monounsaturated fat.


White, black, brown and soy beans contain a great amount of protein and omega-3 fatty acids that improve mood and physical health.