Another health issue we have is for years we have been told to eat low fat, no fat and the fat is bad for us. But with the research advances in our society today, it has now been discovered or should I say the truth is out, that not all fats aren’t the bad guys, some are actually very beneficial for the body and can also aid in weight loss and weight management .
In fact, good fats today are prescribed as part of the cure and supplement for common health conditions. We were previously led to believe that fats were the precursor to many illnesses, such as heart diseases and diet induced conditions.1
It is now very clear that good fats are now setting the trend in restoring our bodies to become fit and healthy again.
Don’t be fooled, not all fats are good for you. Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids.
Not only should you not cook with them, you should probably avoid them altogether.
These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades.
However, new data links these oils with many serious diseases, including heart disease and cancer
Avoid all of them:
Now for the GOOD FATS – Discussed below are ten foods rich in healthy fat.
Dark ChocolatesPromotes cardiovascular, brain, and skin health.
Good quality Dark Chocolate have less sugar, no milk, and 65% fat. It is currently the top source of powerful antioxidants. These antioxidants are known to mop bad fat out of the body. It contains dietary fiber, iron, and flavonoids which protects the skin and improves brain function. Health experts recognize dark chocolate’s ability to prevent hypertension, cardiovascular disease and deaths.2
AvocadosPromotes weight management.
Avocado is a nutritious fruit that contains potassium, fiber, oleic acid and 77% fat. These nutrients reduce body fat and can even prevent breast cancer.3, 4 Several studies show that people who consume avocados had reduced body fat and cholesterol compared to those who took a low fat – high carbohydrate diet. 5
Whole EggsImproves vision, memory, and weight loss.
Whole egg is a complete source of vitamins, minerals, cholesterol, and fat. Eggs were formerly known to be unhealthy but many studies show that eggs improve vision and memory without altering blood cholesterol levels6. It is also rich in protein which delays digestion resulting to lesser food intake. According to research, people who had eggs for breakfast experience a prolonged satiety throughout the day.7
CheesePromotes bone health, prevents diabetes, and regulates metabolism.
Cheese is loaded with protein, vitamins, nutrients, and essential fatty acids. A slice of cheese is also equivalent to a glass of milk which can help promote bone health. Protein and fatty acids in cheese help in metabolism regulation and is beneficial for people with type 2 diabetes.8
Fish FatSupports kidney, mental, and cardiovascular health.
A lot of people would agree that fish fat is the most nutritious food in the animal kingdom that is loaded with protein, vitamins, and omega-3 fatty acid. Best fishes include trout, sardines, mackerel, and salmon. Omega-3 fatty acid is retailed as fish oil and is even prescribed by physicians for cardiovascular disease, major depression, and kidney disorders.9,10
NutsCombats obesity, type 2 diabetes, and cardiovascular disease.
Nuts are good sources of protein, fiber, and fats. They also contain magnesium and vitamin E which enhances cellular processes. Aside from its famous memory enhancing properties, nuts are also beneficial for obesity, type 2 diabetes, and cardiovascular disease11,12,13. Some of the best nuts include macadamia, almonds, and walnuts.
Butter made from grass-fed cowsBoosts the immune system and regulates glucose metabolism.
Butter is a very good source of essential fatty acids that help in enzymatic processes and hormone regulation. This dairy product also contains vitamin A and K which improves immunity, vision, and blood circulation. Butter is an essential fatty acid that protects the gastrointestinal tract from diseases. Butter also contains conjugated linoleic acid which is known for its health benefits like in fat reduction and glucose metabolism.14,15
Virgin Olive OilReduces pain mediated inflammation and replaces bad cholesterol in the body.
Olive oil is the number one most nutritious type of oil basically because it is made from natural olives. Olive oil has a powerful pain reducing property that is similar to the effect of ibuprofen16. It also replaces bad cholesterol in the body making it beneficial for people with heart disease ad obesity17,18.
Coconut & Coconut OilRegulates glucose metabolism and promotes fat breakdown.
Another nutritious fruit included in the list is coconuts. Coconuts contain medium chain triglycerides which are readily digested by the body. Because of the enhanced fat breakdown and utilization, people who consume coconut experience a significant weight loss and prevention from common heart diseases19, 20. The fruit is also used to regulate the metabolic imbalance in epilepsy and Alzheimer’s disease21,22.
Full Fat YogurtRegulates fat metabolism and promotes healthy digestion.
Yogurt is a healthy diary product that contains nutrients like calcium and probiotics. It promotes healthy digestion and metabolism. Yogurt contains good bacteria which regulates carbohydrate and fat metabolism in the stomach. This is the only diary product with bioactive component against fat and cholesterol.23.
If you are ready to get started…
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