Not long ago, we blamed all our woes on fat. Oh, I gained weight, must have been because I ate so much fatty food last week! Oh, I just got a breakout of pimples, must have been because I ate so much chocolate! Yes, fat can have some negative effects like contributing to heart disease, cancer, and stroke. However, only certain kinds of fat do this, while another type is actually beneficial for your health. It’s a good idea to limit your intake of saturated fats, while giving your attention to monounsaturated and polyunsaturated fats. Here are 6 fatty foods which are actually healthy!
Try eating more avocados. They’re high in fat, but most of it is monounsaturated, which lowers your cholesterol and is healthy for your heart. Be moderate in your eating, even eating an excess of healthy foods is unhealthy as one avocado has 30 grams of fat. Try including avocados in your meals, like adding avocado slices instead of mayonnaise in your sandwiches.
Eggs are also high in fat, but extremely healthy. They are an easy source of protein as well. Only eating the white, while excluding the yolk may seem the healthier option for many people but it actually is not. They are depriving themselves of many important nutrients. A medium egg contains 5 grams of fat, while only 1.5 grams of it are saturated (the unhealthy kind). They also provide choline, which is a vitamin B which helps regulate the brain, nervous system, and cardiovascular system. Eating a moderate amount of eggs also leads to improved heart health.
Olive oil is also a healthy fat. It’s most commonly consumed in the Mediterranean diet. Olive oil has proven to lower the risk of heart disease, blood pressure, and a few types of cancer. However, it still contains 100 calories per tablespoon, so it should be taken in moderation. Studies have also shown that using olive oil in your cooking and as a salad dressing may reduce the risk of a stroke.
Also, try your best to eat nuts of all kinds. The ones that are healthier are almonds, walnuts, and pistachios. Each has their own health benefits. Almonds have the most vitamin E, walnuts are the richest in plant based omega-3 fatty acid, and pistachios are full of lutein, zeaxanthin, and carotenoids, which are important for your continued eye health. Studies have shown that people who eat nuts are thinner, less likely to contract type 2 diabetes, and have a lower risk of heart disease.
Nut butters are another great source of healthy fats. There are many different types, though peanut butter is the most widely known. Cashew or almond butter is also tasty though. All these types of nut butters heighten your protein and fiber consumption. However, don’t say I didn’t warn you, some are also high in added sugars. When selecting a nut butter, choose one which is all-natural and contains as few ingredients as possible. Almond butter jars, with their only contents being dry roasted almonds have been recommended. Sea salt may also be used to season them.
Lastly, try eating more “fatty fish”. The name may put you off, but they are actually some of the most mouth-watering and healthy sea foods. Salmon, tuna, sardines, mackerel, and trout are oily fish. They are rich in omega-3 fats, which are quite healthy. The American Heart Association has released the information that these types of seafoods, such as lake trout and tuna, should be eaten by people at least twice a week.
