Foods that are high in fats are healthy for you? Tell me something have you ever heard of foods containing high levels of fat being healthy for you. It has been known throughout history that high fat foods cause heart attacks and clogged arteries. High fat foods cause weight gain and high blood pressure so tell me how can they be healthy for you. It seems like paradoxical that high fat foods would be healthy for you. But it seems in some camps that some fat foods are healthy and nutritious for you. Which is contrary to traditional thinking. Let’s look into this claim that high fat foods are healthy for you and should be a regular part of your diet.
Supposedly, the Departments of Agriculture and Health and Human Services in a publication titled “2015-2020 Dietary Guidelines for Americans” for the first time in 35 years lifted a restriction on fat intake for Americans. But let’s qualify this by saying they still recommend that Americans should get less than 10% of their daily calories from saturated fats. So, the mindset may still be there that people should watch the fats they incorporate into their diets. It is now believed that eating foods with healthy fats like nuts, vegetable oils, and fish have protective effects on cardiovascular disease.
There three types of fat which are unsaturated, saturated and trans: Let’s start by talking about saturated fats. These are fats become solid at room temperature and they are found in meat, butter, coconut oil, and palm oil. These fats are said to be unhealthy for your heart and shouldn’t be eaten. Some experts say the opposite that research shows that some sources are a healthy for us and should be incorporated into our diets. Unsaturated fats become liquid at room temperature and are considered to be healthy for the heart. These fats are found in plants such as nuts, seeds, vegetable oils, and seafood. Trans fat are liquid fats made solid through a process called hydrogenation and they are found in such foods as fried foods, baked goods, and processed fat foods. These types of fats are harmful to the heart and have been banned as of 2015. It’s said they will be gone by 2016. So it seems to be important where the fats are coming from. Fats from junk food are unhealthy but fats from more natural sources are ok to consume.
Golden Olive Oil
Olive oil is showing up all over the internet these days. Olive oil is high in calories so using some discretion with it is advisable. There is 120 calories in one tablespoon of olive oil. This is a lot of calories in such a small quantity. Despite this olive oil is the original healthy fat and there is ample research to support that it’s a great factor in lowering the risk for diabetes, heart disease, and cancer. Spanish researchers published in the publication “Molecules” that components in olive oil, oleic acid and secoiridoids , protect your body at the cellular level to slow the aging process. The best form of olive oil to use is virgin olive oil because it’s extracted through natural means. Another tip is vegetables sauteed in olive oil are healthier for you than vegetables boiled in olive oil. They taste better to and they are richer in antioxidants.
Eat Fish and Stay Smarter
Eat fish if you want to go to school. It’s believed fish are very good for the brain. The brain is mainly made of of fat so eating fats is good to keep the brain sharp. Fish are loaded with omega-3 fatty acids which are very beneficial for the brain. New dietary guidelines published suggest that you should 8 ounces of fish per week to get healthy amounts of polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which feed your brain and fight inflammation and chronic disease. If there is a concern about consuming mercury than eat these types of fish:salmon, anchovies, herring, shad, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel), according to the USDA.
Avocados are much more useful than making an amazing guac. They are helpful in lowering inflammation which is tied into cardiovascular disease. In a study from 2014, a group of mexican researchers fed rats too much sugar. The excess sugar gave the rats metabolic syndrome which results in high blood sugar, cholesterol, and triglycerides. Than the rats were fed avocado oil which lowered the levels of triglycerides and bad cholesterol or (LDL) but the levels of protective levels of (HDL) cholesterol were kept intact. Remember, these were experiments done on rats not humans. The outcome could be quite different with humans. It’s recommended that you consume healthy portions of vitamins A,D,K, and E. Blend these in salads so you can get the full benefits of all the vegetables. Warning one avocado contains 320 calories so be careful eating them. You may try avocado toast to fill your requirements for breakfast, lunch, or dinner.
You simply cannot talk about healthy fat foods without mentioning eggs. It has been said that the 2015-2020 dietary guidelines has lifted the long standing hard limit on cholesterol. Researchers now believe the intake of cholesterol has hardly any influence on the (LDL) bad cholesterol, which clogs the arteries, floating in the bloodstream. Saturated fats (like fatty meats) and genetics are the real reasons behind dangerously high cholesterol. Despite these findings it is recommended to watch your the cholesterol intake. Too much of a good thing can be harmful. Too much cholesterol will not be healthy for anyone. It is recommended that eating eggs in the morning is smart they will leave you feeling full. Eating eggs from hens fed omega-3 enriched feed or raised in pastures will ensure you are getting a healthy dose of omega-3.
Come on Tree Nuts
Nature’s power portable power pack-nuts. They pack a powerhouse of amino acids, nutrients, vitamin E, and unsaturated fats. They can be eaten anywhere and at anytime. They are a filling and healthy snack and they can be easily transported. According to one study published in the, British Journal of Nutrition, eating a one ounce serving of nuts daily is very beneficial. This leads to 50% lower possibility of getting diabetes, 30% chance of developing heart disease, and nearly a 50% lower chance of getting a stroke. (The the International Nut and Dried Fruit Council funded this particular study.) So the results may be biased but it has been widely accepted that nuts do help people stay physically healthy. Be careful of eating nuts that have been ‘candied” or say in the ingredients they have been “glazed” or “honeyed”. Avoid eating nuts that have had artificial oils added to them. Nuts contain their own natural oils and have no need of having extra oils added to them.
Excuse me Nut Butter
Peanut butter may reduce the risk of breast disease for women. A study published in a 2013 edition of “Breast Cancer Research Treatment” claim that girls who eat peanut butter regularly,between the ages of 9 and 15, may have a 39% less chance of developing a benign breast disease before the age of 30
You can buy all kinds of nut butters today including cashew, almond, and many more. The good thing about eating nut butters is they leave you full and satisfied. Only eat nuts that have the type of nut listed in the ingredients. Some nuts with salt listed as an ingredient is ok to consume. To eat any nuts that have sugar added to them.
Rich Coconut Oil
Once upon a time coconut oil received bad reports because its calories mainly were derived from saturated fats. But nowadays it has been justly vindicated. The main type of saturated fat found in coconut oil is lauric acid. Lauric acid is famous for its anti-inflammatory and antibacterial properties. Coconut oil is a unique source for saturated fats because it contains medium chain triglycerides or (MCTs) which are digested differently. Instead of being stored, the triglycerides go straight from the liver to the digestive tract which makes them available as an energy source much quicker. It’s also a very staple fat which helps to cook it at high temperatures.
Oh Boy Dark Chocolate
We need to get away from the mindset that dark chocolate or any chocolate for that matter is unhealthy to eat. Dark chocolate can protect the heart if eaten in chunks on a daily basis. Does this sound too good to be true? It’s true that it can protect the heart. A study out of Louisiana State University, reports that when you eat dark chocolate that good gut microbes like ( Bifidobacterium and lactic acid bacteria) feast on it and they grow and ferment it. This then produces anti-inflammatory compounds that guard the cardiovascular health. One study published in, Archives of Internal Medicine, claimed that if you eat dark chocolate 5 times a week you will have a lower BMI (person’s weight measured in kilograms divided by meters squared) and be six pounds lighter than someone who doesn’t eat dark chocolate at all. This may not be a definitive conclusion and this finding should have more research done to validate it. It just sounds too easy that if you eat dark chocolate you will be thinner.
Greek Yogurt Delight
Greek yogurt may not be the best tasting yogurt in the world but it supposed to supply some healthy benefits. It’s reported that 70% of greek yogurt is saturated fat but there is a gram of trans fat located on the ingredient label. This is nothing to worry about because unless you see hydrogenated oil on the ingredient list. Which is highly unlikely, than the trans fat is a naturally occurring fat called conjugated linoleic acid or (CLA). Manmade fats are extremely unhealthy but ruminated, natural fats like (CLA) may be deterrents to type 2 diabetes, heart disease, and cancer. It’s recommended to buy plain yogurts because typically flavored yogurts have added sugars and artificial sweeteners. The new guidelines recommend choosing a dairy like milk or low fat yogurt.
Apparently, there is a new way of thinking that is picking up steam in the health industry. Experts are saying that certain foods high in fat content are healthy to eat. Some of them may guard against cancer, type 2 diabetes, and heart disease. The fats should come from natural sources and not man-made sources. Natural fats are always better than manufactured fats and they are a lot healthier to consume.
When it comes to discussions about healthy foods olives just aren’t talked about much. Olive oil is the star of the health stage but the fruit itself is worth mentioning. Olives are naturally rich in oleic acid, the monounsaturated fatty acid that protects your heart. These little gems are very beneficial heart food. They are a good source for antioxidant polyphenols, which protect the body from cell damage, copper, iron, and fiber. You can expand your vision beyond the black olives found on pizza. Olives come in all kinds of sizes, textures, colors, and taste. Be careful though that you don’t eat too many olives they are high in sodium. Guidelines recommend that you consume about 2300 mg of sodium per day if you are 14 or older.
What About Those Seeds
Generally, the perception of seeds are that they are so small they are a good garnish to add flare to a salad. Just sprinkle some on the salad and you are good to go. But contrary to popular belief seeds are nutritional powerhouses. Seeds like pumpkin, hemp, flax (grind these seeds in a coffee grinder to release the nutrients to enjoy their full benefits) chia, and sunflower are rich in monounsaturated fats like omega-3 fatty acids, which may suppress inflammation. They are a great source of protein, fiber, vitamins like vitamin E, and minerals such as iron, and magnesium. Pumpkins seeds may help in balancing blood sugar levels which could regulate diabetes or keep it at bay.
Soybeans may sound boring and they may not taste very good but they do carry some health benefits. Soybeans are one of the few beans rich in both protein and fatty acids. They make a good meat substitute and they are a source of complete protein and isoflavones, ( a plant based estrogen) fibers and minerals. Choose whole soybean foods for the best health benefits.
Don’t Leave out Cheese
Cheese has long been blamed for clogging up the arteries. But this just isn’t the case. Regulating highly processed, sodium-packed cheese products would be wise. But pure cheese is a delightful benefit for the body. It has been claimed that people who eat cheese regularly have a lower risk to have high LDL cholesterol and heart disease. Aged cheeses such as Parmesan are a vital source for probiotics which help with digestion and eight issues. Cheese is a wonderful source of phosphorous, protein, and calcium but people seem to forget this because of the fat issue related to eating too much cheese. Cheese also increases the levels of butyric acid which helps to reduce obesity and increases the metabolism. So, cheese isn’t the villain it has been made out to be. There are some good healthy benefits to be derived from eating natural cheeses.
Chia seeds aren’t perceived to be a fatty food. But the truth of the matter is an ounce of chia seeds contains 9 grams of fat. Ll the carbs in chia seeds are fiber and the majority of calories in them come from fat. Chia seeds are 80% fat but it’s a good kind of fat. The majority of fast found in the seeds are what are called heart-healthy omega-3 fatty acids os (ALA). Chia seeds may lower blood pressure and have anti-inflammatory properties. Chia seeds are nutritious and loaded with fiber and minerals. They are a great healthy fat food.
High fatty foods have received negative publicity for a long time. As we mentioned at the top of this article they are tied in with heart disease, diabetes, cancer, clogged arteries, weight gain, and other numerous harmful health effects. But the health industry is changing its thinking about foods high in fat contents. They recommend that you stay away from man-made processed fatty foods but natural fatty foods can have some wonderful health benefits for your body. We have talked about several high fat content foods that taste good and really are healthy for you. Some of these foods contrary to popular belief will not harm your health but will improve it. They can guard your system against type two diabetes, heart conditions, other cardiovascular issues, cancer and clogged arteries. Specifically fish can help your brain to stay in top shape and keep your thinking sharp. Dark Chocolate may or may not help to keep your weight down. Cheese isn’t so bad for you as some have made it out to be. These are just a few examples of how fatty food have been misconceived to be completely dangerous to your health. But like anything else eat fatty foods in a healthy moderation.