Healthy Fat Foods for Your Diet
Our bodies need dietary fat (which is why many fats are called “essential”) in order to lose weight and function properly. The fact that many people still haven’t shaken off the decades-long notion that fat—and particularly saturated fat—is bad for you, isn’t even the biggest issue we face in adopting more fats into our diets. The right kinds of fats help increase satiety, maximize your metabolism, protect against heart disease, speed nutrients through your body, and improve your fat-soluble vitamin uptake.
Here are 8 high-fat foods that are actually incredibly healthy and nutritious.
Coconut is high in saturated fat, but more than half of that comes from lauric acid, a unique medium-chain triglyceride that battles bacteria, improves cholesterol scores, and, as a Journal of Nutrition study found, increases the 24-hour energy expenditure in humans by as much as 5 percent.
Coconut oil top the charts as one of the healthiest cooking oil options. It’s rich in medium-chain fatty acids, which are easy for your body to digest, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy almost immediately.
A study published in Lipids found that dietary supplementation of coconut oil actually reduced abdominal fat. Sprinkle unsweetened flakes over yogurt or use coconut oil in a stir-fry to start whittling your waist.
The avocado is different from most other fruits.Whereas most fruits primarily contain carbs, avocados are loaded with fats.Avocado nutrition is rich in monounsaturated fats, which raises levels of good cholesterol while lowering the bad — talk about a double-whammy.
Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food.
Plus, it’s chock-full of healthy protein. For pregnant women, avocado is also one of the best folate foods, which is an important micronutrient that can help reduce the risk of birth defects to ensure proper growth and development.
Even though they are high in fat and calories, one study shows that people who eat avocados tend to weigh less and have less belly fat than those who don't.
Nuts and Seeds
A welcome addition for vegetarians and vegans, nuts and seeds are a terrific option for getting more healthy fats into your diets. They are high in healthy fats and fiber, and are a good plant-based source of protein.Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don't get enough of.
Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases. This includes obesity, heart disease and type 2 diabetes.
Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.
We mean the yolks, not shells. Some people advocate eating just egg whites, which is a mistake. While the whites are all protein, leaving the yolk to contain the fat and cholesterol, there’s no need to worry. The fat in yolks is mostly monounsaturated, and a study by University of Connecticut researchers found that the overall fat profile in egg yolks ultimately helps to reduce LDL (“bad” cholesterol). Egg yolks are full of nutrients and healthy fats, and to get the full benefits of eggs, you should be consuming it all.
Additionally, a higher consumption of eggs can reduce your risk of metabolic syndrome, a cluster of conditions including factors like excess body fat, high blood sugar levels and abnormal cholesterol levels.
Real, full-fat yogurt is incredibly healthy. Packed with protein, crammed with calcium, and popping with probiotics, yogurt has all the makings of one of the best foods you can eat for weight loss and general health.The majority of yogurt’s fat comes from saturated fats, but it also contains monounsaturated, polyunsaturated, and naturally-occurring trans fatty acids.
Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity.
Just make sure to choose real, full-fat yogurt and read the label.
Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.It is best to avoid those like the plague.
Dark chocolate is one of those rare health foods that actually taste incredible. Dark chocolate contains the highest percentage of pure cocoa butter, a source of digestion-slowing saturated fat called stearic acid. One ounce (about 3 fingers' worth) of dark chocolate counts as one serving and contains about 9 grams of fat.
And did you know a 1-ounce portion of dark chocolate also boasts 3 grams of fiber? Practically a vegetable. Aim for a cocoa content of at least 70 percent for the highest levels of flavonoids.
Because dark chocolate takes more time to process, it staves off hunger and helps you lose weight.
Just make sure to choose quality dark chocolate, with at least 70% cocoa.
Cheese often gets a bad-rap for being a high-fat food—especially hard, full-fat cheeses like Parmesan. Cheese is an excellent source of protein, calcium, vitamins, and minerals, and it helps slow down the absorption of sugar and carbohydrates, leading to consistent energy and improved brain function. Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes.
One of the few animal products that most people agree is healthy, is fatty fish.This includes fish like salmon, trout, mackerel, sardines and herring.
Oily fish like salmon (and sardines, mackerel, and trout) are full of omega-3 fatty acids, and known to help boost heart health. It's one of the best ways to get the essential fat.
Omega-3s reduce the risk of arrhythmia, decrease triglyceride levels, and can actually slightly lower blood pressure. When you’re at the fish counter, make sure to pick up the right kind—while pink salmon is the second best fish for nutrition and health benefits, farmed Atlantic salmon is one of the worst.
With good food habits and daily physical activity you will be well on your way to a healthy life.
Besides, to live a healthier life, you can try moxibustion.
Moxibustion is to fumigate the burning moxa velvet according to certain acupoints and use heat stimulation to treat diseases. Moxibustion therapy has a wide range of applications and is the main treatment of diseases in ancient China.
NBA Star Draymond Green utilizes Moxibustion to heal his body and return into his prime body state. Celebrities such as Robert Downey Jr. and Sandra Bullock are all fans of acupuncture.