There are only so many hours in the day. So when you’re up and out, you want to maximize your productivity. At the core of that is exercise. But exercise is next to meaningless if you don’t marry that with good nutrition. Essential or healthy fats increase productivity in men for a lot of reasons, so they’re a key cog in that.
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No. 1, healthy fats are essential for brain health. You’ll see improvements in cognitive function, memory and focus. Monounsaturated fats like in avocado can help lower cholesterol levels and that will reduce your risk of heart disease. Plus there’s a ton of vitamins, minerals and antioxidants in foods like fish, leading to a healthier body, leading to more productivity in your day.
So what are the top five sources of healthy fats for men, essentials to include in your daily diet?
Healthy fats: Avocado
Avocado is a great healthy fat source as well, containing a number of important nutrients, essential for your body. That includes potassium, vitamin E, and vitamin C. Avocado will also keep you full, helping you to maintain proper body weight.
Photo by Gaby Yerden on Unsplash
Nuts and seeds
Nuts and seeds are rich in a number of healthy fats, including monounsaturated and polyunsaturated fats. They are also a good source of protein, fiber, and a range of micronutrients. Some of the best options include almonds, walnuts, and chia seeds. Just a handful, during the afternoon, for example, would be hugely beneficial. And don’t forget – protein is great for muscle building.
Olive oil
Olive oil is another great source of monounsaturated fats with all of its health benefits. It’s a delicious and versatile oil that can be used for cooking, as well as in salad dressings and marinades.
Fatty fish
Fatty fish, such as salmon, mackerel, and sardines, are a great source of omega-3 fatty acids. Your local grocery store will likely have salmon at the fresh food counter, for example, prepared and ready to eat. The omega 3s are important for heart health and brain function. Fatty fish also contains a number of other important nutrients, including protein, vitamin D, and selenium.
Coconut oil
Coconut oil is a source of saturated fats, but they are a type of fat known as medium chain triglycerides, which have been shown to have a number of health benefits. Coconut oil is a good choice for cooking, as it has a high smoke point and a unique flavor.
Good for your heart, your brain, regulates your blood pressure and liver function, optimizes immune function to guard against diseases, all the while giving you vitamins and minerals and antioxidants for maximum health benefits – healthy fats are one of the best things you can do to get the most out of your day.
Top photo by Sebastian Coman Photography on Unsplash
