Healthy Foods That Contain Fats
Ever since fat was demonized, people started eating more sugar, refined carbs and processed foods instead. As a result, the entire world has become fatter and sicker.
However, times are changing. Studies now show that fat, including saturated fat, isn't the devil it was made out to be. All sorts of healthy foods that happen to contain fat have now returned to the "superfood" scene. Here are a few examples that are actually incredibly healthy and nutritious.
The avocado is different from most other fruits. Whereas most fruits primarily contain carbs, avocados are loaded with healthy fats.
The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits. Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food. They're also a great source of fibre, and studies have shown that they can lower LDL cholesterol and triglycerides, while raising HDL (the "good") cholesterol.
Dark chocolate is one of those rare health foods that actually taste incredible. It is high in fat, with fat at around 65% of calories.
Dark chocolate is 11% fibre and contains over 50% of the RDA for iron, magnesium, copper and manganese. It is also loaded with antioxidants, so much that it is one of the highest scoring foods tested, even outranking blueberries.
Just make sure to choose quality dark chocolate, with at least 70% cocoa.
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.
In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat. However, new studies have shown that cholesterol in eggs doesn't affect the cholesterol in the blood, at least not in the majority of people.
What we're left with is one of the most nutrient dense foods on the planet. Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need.
Eggs are also a weight loss friendly food. They are very fulfilling and high in protein, the most important nutrient for weight loss. If possible, go for free range and organic for the most benefit.
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.
These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.
Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases. If you can't (or won't) eat fish, then taking a fish oil supplement can be useful. Cod liver oil is best, it contains all the omega-3s that you need, as well as plenty of vitamin D.
Nuts are incredibly healthy. They are high in healthy fats and fibre, 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.
Coconuts and Coconut Oil
Coconuts, and coconut oil, are the richest sources of saturated fat on the planet. In fact, about 90% of the fatty acids in them are saturated.
Even so, populations that consume large amounts of coconut do not have high levels of heart disease, and are in excellent health. Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids.
These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies. Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day.
Many studies show that these types of fats can have benefits for people with Alzheimer's, and they have also been shown to help you lose belly fat.