If you’re looking to add healthy fats to your diet that are going to help your skin,nails and hair then you need to try the following good fats and see the beneficial effects.

Almonds

A controlled trial showed that 73g of almonds in the daily diet reduced LDL cholesterol by as much as 9.4%, reduced the LDL:HDL ratio by 12.0%, and increased HDL-cholesterol (i.e., the good cholesterol) by 4.6%.

Flaxseed

Flax seeds contain high levels of lignans and Omega-3 fatty acids. Lignans may benefit the heart, possess anti-cancer properties and studies performed on mice found reduced growth in specific types of tumours

Omega 3

There is strong scientific evidence that n−3 fatty acids significantly reduce blood triglyceride levels and regular intake reduces the risk of secondary and primary heart attack. Ingest Omega 3, found in fatty fish such as salmon, halibut or trout, up to three times a week.

Olive oil

Olive oil is composed mainly of oleic acid and palmitic acid and other fatty acids, along with traces of squalene up to 0.7% and sterols i.e about 0.2% phytosterol and tocosterols. The composition varies by cultivar, region, altitude, time of harvest, and extraction process. The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL cholesterol levels while raising HDL (the “good” cholesterol) levels. (1-3). Use olive oil as your main cooking and baking ingredient

Tips/Warnings

The most important tip would be to always consult a physician when changing your diet plan.

Once you have consulted the physician, always try to eat according to the nutrition label.

You should know that one teaspoon of olive oil goes a long way.