10 High-Fat Superfoods
Fat is officially not in the exile from a healthy diet anymore. A growing body of research is looking into the mechanisms by which fat makes us healthier and more attractive. We are all the happier that fat is actually an ally in improving our health and these are the foods that are prime sources of fat.
Olive oil is the undisputed king of healthy fats. Regardless of what camp they’re on (low-fat or low-carb), everyone agrees that including olive oil in your regular diet can have wondrous effects for your cardiovascular health. Olive oil is known to lower blood pressure and improve cholesterol levels. Research also suggests that its admirable powers could include lowering cancer and diabetes risks. Choose extra virgin olive oil to ensure all the precious components are there, such as vitamins E and K, and antioxidants that fight inflammation and slow the ageing process.
Another super-healthy fatty food that no one will take issue with. The heart-healthy omega-3 acids that you get from fish nourish the brain, and fight inflammation. Not only can fish help you boost your heart and blood vessels, but it can also be of help in conquering depression and dementia. It is recommended that you eat fish twice a week: salmon, mackerel, sardines, trout, tuna, anchovies and herring. These fish meals are an excellent source of high-quality proteins and a whole range of nutrients.
Nuts & seeds
A scrumptious source of plant-based omega-3 fatty acids are nuts and seeds. They are also brimming with vitamin E and minerals such as magnesium, which is important for the brain and the muscles. A handful of nuts (walnuts, hazelnuts, cashews, you name it) will also keep you feeling full, because these little gems are rich in fiber. Eat them without added sugar or throw them in a smoothie. What you can also sprinkle in is a spoonful of chia seeds, ground flaxseed and other seeds. They too will give you a shot of antioxidants, helping your body fight inflammation and high levels of bad LDL cholesterol.
Whole eggs are a powerhouse of nutrients. They are an extraordinary source of vitamins A, B and D, proteins, antioxidants, selenium and choline. Choline is a brain-healthy substance that vast majority of people don’t get enough of. If you are concerned about cholesterol, you should know that the latest research informing dietary guidelines says that for majority of people this yolk-based cholesterol doesn’t affect the cholesterol in our blood stream. Whenever possible, choose eggs from pasture-fed chickens as these tend to be higher in the heart-healthy omega-3 acids and other nutrients.
Absolutely delicious and good for you, full-fat dairy like milk, yoghurt and cheese will help your efforts to lose weight and gain health. The higher fat content will actually keep you feeling full and away from sugary food and excessive carbs. Yoghurt and aged cheese like Parmesan contain probiotic bacteria that improve the health of your digestive system, enabling your body to seize and use the nutrients you take in. Scientists have also found that full-fat dairy raises butyric acid levels, which is associated with weight loss. Your best dairy choices are full-fat milk and plain yoghurt and high-quality cheese (steer clear of highly-processed sodium-laden cheeses).
It’s true you should always listen to your heart. Your heart loves dark chocolate. A delectable serving of 30g of chocolate packs healthy fats in addition to saturated fat, as well as vitamins A, B and E, antioxidants, fibers, iron, magnesium, manganese, copper and potassium. Dark chocolate nourishes the brain and promotes anti-inflammatory processes in the body. It helps lower blood pressure and protects the bad LDL cholesterol from becoming oxidized. To reap most benefits, choose chocolate with at least 65% cocoa content.
Calorie-wise, avocados are almost 80% fat. However, the predominant acid is the same monosaturated oleic acid that olive oil is prized for. Who wants higher HDL cholesterol and lower triglycerides and LDL cholesterol? Grab an avocado. Being incredibly rich in fat and fiber, avocados are a great snack when you feel peckish and tempted. A quarter of an avocado is considered a serving, and makes for a great substitute for butter, mayo and cream (if you need to limit the intake of saturated fats). They are also high in lutein, antioxidant that promotes healthy vision.
Coconut oil is a treasure chest of saturated fat, which is about 90% of all the fats in it. However, this is not just any saturated fat. It’s lauric acid, with potent anti-inflammatory and anti-bacterial properties. Coconut oil is also high in medium-chain triglycerides, which our body doesn’t store, but use as quick boost of energy. This could be why populations that consume large amount of this heavenly-tasting oil don’t have significant incidences of heart disease. Suppress appetite, ear fewer calories and improve your digestive health with a regular treat of coconut oil.
Lean beef & pork
Lean steak will provide you with whopping amounts of protein, iron and zinc. Iron helps oxygen distribution throughout your body and zinc is an important building block of good immune system. Bacon, one of the best feel-good foods, has high amounts of choline, which supports mental health and brain functions. To get the highest amount of nutrients and the lowest amounts of nitrites, sodium, growth hormones and antibiotics, eat pastured, locally-sourced beef and pork. This goes especially for cured meats.
Beans should be a staple food in a healthful diet. Loaded with omega-3 fatty acids, protein and fibers, they may help your mood as well as your weight-loss efforts. Whole soy food and soy products like soy milk, tofu and miso are included. Beans are also mighty when it comes to dealing with hemorrhoids and constipation and they are a trove of minerals that help with DNA formation, bone strength and delivering oxygen to your cells.
Try a high-fat diet on an indulging, health-boosting holiday
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