Unless you are living under the rock, you have probably heard a lot rumors about fats. Some say they cause serious health issues. Others believe they are the real enemy. But are those talks true?
Truth be told, not all fats are created equal. From keeping you away from bad cholesterol to helping shed those excess pounds, these healthy fats should benefit your body.
Sources of Good-for-You Fats
1. Coconut Oil
First on the list is coconut oil. This wonder oil is packed with medium-chain fatty acids, which, unlike ordinary fats, are not stored by the body, instead, are converted to energy immediately. These fatty acids can help improve memory and brain functions. No wonder why coconut oil is often associated with Alzheimer’s disease.
Coconut oil has many other uses, too! It can be used as a substitute for butter. It can also be applied directly on the skin and hair. But when choosing a coconut oil, make sure you choose the extra virgin variety to reap more benefits.
2. Olive Oil
The health benefits of olive oil are so profound that any sort of diet should include it. Aside from the fact that it is good for heart health, it also has high amounts of antioxidants that help protect the cells from damage and boost cognitive and memory function.
But unlike coconut oil, this oil is not recommended for high heat cooking. It has a low smoking point; hence it is only ideal for salad dressings and breads.
3. Whole Eggs
In contrast to popular belief, eggs don’t actually raise bad cholesterol levels. Rather, they lower cholesterol and improve heart health.
To get the full benefits of eggs, it is advised not just to eat egg whites. You have to consume it all. The egg yolks are rich in nutrients and healthy fats. To benefit more from eggs, choose to buy free-range eggs. They contain more omega-3s and vitamins, which can help reduce the risk of bacteria.
4. Grass-Fed Organic Beef
When choosing beef, you usually have the option to buy grass-fed or grain-fed. So, which one should you get? If you want to observe a healthy diet, then pick the grass-fed organic beef. Why? Simply because the meat from cows that feed from grass has more health benefits.
Grass-fed organic beef has omega-3 fatty acids, as well as conjugated linoleic acid, which is known to prevent health issues like cancer and heart disease.
Sure, you have heard about the many health benefits of avocados. Not only are they rich in vitamin E that boosts immunity, they also have monounsaturated fats that help raise good cholesterol levels.
Thus, we suggest you buy more avocados and add them to your diet. We have a plethora of recipes in here you can try. But if you don’t want to spoil the fruits, purchase avocado oil instead and use it in your kitchen. It does not overpower your recipes and has a very mild taste. By the way, did we mention it’s a great addition to sandwiches and salads!
6. Dark Chocolate
Perhaps this is everybody’s favorite. The best thing about dark chocolate is not the fact that it tastes great, but its high antioxidants that protect our bodies from the effects of free radicals.
But bear in mind that not all dark chocolates are created equal. Some contain a lower percentage of cacao, which means you might not be getting the right amount of antioxidant boost. Whenever possible, choose a dark chocolate with at least 70% cacao and uses organic cacao beans.
Nuts are considered one of the healthiest foods. They are rich in protein, fiber, and healthy fats that help curb hunger and balance sugar levels.
But when eating nuts, portion control is necessary. As with other foods, too much won’t do any good for the body.
8. Nut Butters
Like peanut butters, nut butters are considered healthy fats that may be eaten without that guilt feeling. Add them into cookies. Stir them into a glass of smoothie. Prepare sandwich with it. Dip whole grain snacks in it. Regardless of how you plan to use it, always keep portions in check.
The key to choosing the right type of nut butter for you is checking the type of nuts used. Our top picks include cashew and almond nut butter.
An excellent source of protein and vitamin A, salmon is a fat-rich fish that does not only keep you feel, but also improves brain function.
The fats that are found in this fish is called omega-3, which are essential to the body because we are not capable of producing them on our own. Hence, we have to consume foods with omega-3 to supply our body with such beneficial compounds.
Believe it or not, cheese is also an excellent source of healthy fats. According to experts, the combination of healthy fats and protein in cheese is very satiating. So, if you eat it, you will stay full for hours.
Again, because it is a high-fat food, be sure you pay attention to the serving size. Consume the right amount as required for your everyday calorie goals.
Hopefully, this list was able to clarify that not all high-fat foods must be avoided. Some naturally occurring fats are actually beneficial for the body. Then again, we’re open to hearing your side. What is your take on consuming high-fat foods? Let us know!