Still Enjoy These High-Fat Foods
Fat is a three-letter word. Fat is often associated with bad-for-you foods that can quickly sabotage any diet. Most dieters still flock to no-fat diets, opting to eat fat-free or reduced fat items. In fact, International Food Information Council data show that 67% of us try to eat as little fat as possible. However, if you're part of that 67%, it's time to make a change!
Contrary to popular belief, there are fatty foods that are actually good for us. Healthy fats keep us full longer, help reduce cravings for refined carbs and sugar, and can help with cell maintenance, repair, and healing. Also, healthy fats let fat-soluble vitamins and antioxidants be absorbed through your digestive system into your bloodstream, and some can even help fight inflammation. Eating healthy fats (monounsaturated and polyunsaturated) in moderation is crucial to your overall health. Ready to begin working healthy fats into your diet? Here are six fatty foods you should be eating.
Eggs
Inexpensive and a great source of protein, you can't go wrong with eggs. Self writes that many people operate under the assumption that egg whites are the healthier option because they contain less fat than whole eggs. While technically true, you should also be eating the egg yolk, which is packed with key nutrients.
An egg contains 5 grams of fat, with only a gram and a half of those being saturated, meaning the rest is good-for-you fats. Additionally, whole eggs also contain choline, which happens to be an important B vitamin your body needs in order to regulate your brain, nervous system, and cardiovascular system. When you're preparing your morning breakfast, don't be afraid to eat the whole egg. It's good for you!
Fish
Salmon, mackerel, herring, lake trout, sardines, and albacore tuna are all known as "fatty fish". As good sources of Omega-3 fatty acids, they deliver some pretty powerful health benefits. Omega-3 fatty acid is fat your body can't make on its own, and may help lower the risk of heart disease, depression, dementia, and arthritis.
How much of this fatty food should you be eating? The American Heart Association recommends eating two servings of fatty fish a week. Aim for each serving to be 3 ounces, about the size of a deck of cards. Baked, grilled, or poached, there are plenty of ways to prepare fish dishes. If you aren't a huge fan of it, experiment with recipes to ensure you're getting in your weekly dose of fatty acids. Your heart, brain, and joints will thank you.
Avocado
Just half of an average sized avocado contains 15 grams of fat. Luckily, 10 of those grams are monounsaturated fats, which plays a huge role in improving your cholesterol levels. A study published in Diabetes Care also showed that foods high in monounsaturated fats may prevent the accumulation of belly fat.
Avocado's benefits don't stop there. They are also loaded with antioxidants and nearly 20 vitamins and minerals, in addition to acting as a nutrient booster.An Ohio State study looked at the absorption of antioxidants when men and women ate salads and salsa with and without fresh avocado. When salads had 2 1/2 tablespoons of avocado, the test subjects ended up absorbing eight times more alpha-carotene and 13 times more beta-carotene, which help the body fight a number of diseases.
Almonds and Walnuts
Almonds and walnuts are both great high-fat foods to incorporate into your diet. They are quick, delicious, and easy for a mid-morning or mid-day snack. Make your own trail mix using your favorite ingredients or simply add to salads. Try using ground almonds as a coating on baked chicken or fish.
These popular nuts provide a great mix of omega-3 fatty acids, protein, and fiber, in addition to helping you feel full longer, while suppressing your appetite. Almonds are one of the lowest calorie nuts, with a serving of 23 almonds containing 160 calories, 6 grams of protein, and 14 grams of fat. Make sure you don't eat nuts that are packaged or roasted in oil; you want to eat them raw or dry roasted. It's likely that roasted nuts have been heated in unhealthy fats, and the high temperatures can destroy nuts' nutrients.
There are many options for helping lower your cholesterol. Changing from an unhealthy diet to a healthy diet can reduce a cholesterol level. However, dietary changes alone rarely lower a cholesterol level enough to change a person's risk of cardiovascular disease from a high-risk category to a lower-risk category. However, any extra reduction in cholesterol due to diet will help.
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