Highly fatty-foods do have an important place in a well-balanced diet. The
following fatty foods will improve your cholesterol
quality, heart health, weight, metabolism and even cognitive function.
Plus, they taste just great.
NOTE:
If you are planning on changing your diet considerably, or you are
concerned at the levels of fat you consume please consult your doctor.
Embrace the Fat
There are different types of fat,
some with a better reputation than others. Poly and monounsaturated
fats, such as what you find in olive oil, avocados and nuts, are
frequently lauded as ‘good fats’, as is Omega-3, which is found in fatty
fish such as sardines and salmon. Yet it’s now becoming commonplace to
hear doctors and nutritionists recommend even saturated fats as part of a
balanced diet.
Not only is fat increasingly seen as ‘not bad’, it’s also been found to
have actual health benefits. Whole, unprocessed foods with high amounts
of saturated fat help to improve your:
• Cholesterol quality
• Cognitive function
• Metabolism
Furthermore, naturally fatty whole foods are often full of other healthy
nutrients like vitamin K2 and choline, which are not easy to find in
other foods. That’s why some nutritionists are claiming that ‘fat is where it’s at!’
REMEMBER: Don’t Eat Only Fatty Foods
The following fatty foods should be eaten as part of a balanced diet. You can have too much of a good thing, after all.
1. Butter (from grass-fed cows)
Laura Schoenfeld, MPH,
RD, says that butter is much healthier than we have been led to
believe. Butter contains high amounts of vitamin K2, which is necessary
for helping our body use calcium properly in our bones. Furthermore,
saturated fat rich butter is healthier than the omega-6 polyunsaturated
fats of butter substitutes like margarine that utilize vegetable and
seed oils.
Buttering up your veggies really makes them taste wonderful and lets you absorb their nutrients better too.
2. Egg yolk
Schoenfeld also finds that egg yolks have
been misunderstood and under appreciated too. She recommends that people
eat 2 to 3 eggs a day, not only because of their fabulous flavor, but
also because they are rich sources of vitamin A, Choline, B vitamins,
selenium, and the antioxidants, vitamin D and carotenoids. And all of
this goodness comes from the yolks!
That’s why you should forget about egg-white omelets and salads and ‘embrace the yolks’.
3.Cocoa Butter
Miller reports
that cocoa butter (theobroma oil) contains antioxidants and omega-9
fatty acids that can help provide balanced hormones and support your
immune system function. You can add cocoa oil to your coffee, smoothie,
or even homemade energy bars.
4. Avocado
Avocado
is a marvelously healthy fruit. Being a source of omega-9 oleic acid,
Avocados are great for your skin and hormone balance, as well as being
fibrous digestion promoters. Their B vitamin content is good for
improving stress response and even fertility. They also contain
electrolytes, making avocado a great snack for getting your energy
levels back post workout.
So, you can enjoy that bacon and avocado sandwich without your doctor complaining, according to Miller.
5. Dark chocolate
Most
chocolate is indeed riddled with sugar, and contains little cocoa
solids. But you should be able to find the right kind of dark chocolate
that’s at least 70% cocoa, which can give you the 200 mg of flavanol
antioxidants necessary for both improving blood flow and improving heart
health.
Jennifer McDaniel,
MS, RDN, CSSD, LD, adds a dash of cocoa powder to her morning cereal
and eats 150 calories worth of dark chocolate after lunch, in order to
protect her heart (she has a family history of heart disease).
6. Nuts and Nut Butters
Nuts, full of fiber, protein,
antioxidants, minerals and vitamins, offer some fabulous health
benefits, when eaten in moderation. McDaniel suggests around one serving a day (150-200 calories) for the following results:
• Reduced blood pressure
• Healthier heart
• Decreased metabolic syndrome
• Alzheimer’s prevention
• Memory boost
• Reduced depression
7. Flax and Chia Seeds
Adding
a tablespoon of flax and chia seeds to your oatmeal or smoothie is a
great way to boost your omega-3 intake, supporting your body’s
anti-inflammatory efforts. Though fish are a better source for Omega-3, McDaniel says
that flax and chia also offer other benefits, such as lignans, which
lower cholesterol, and they also have a high fiber content.
9. Full-Fat Milk and Dairy
It’s
far from proven that skimmed milk offers any advantage over full-cream
dairy, since milk’s fat interacts well with its other nutrients, such as
vitamin D and potassium. These nutrients are perfect for increasing
heart health, regulating blood pressure and insulin levels, according to McDaniel . For those who eat a limited amount of meat, milk is a great way to make sure their body is getting enough saturated fat.
Furthermore, recent studies don’t show any enhanced risk of stroke, heart disease or cardiovascular disease related to dairy.
10. Coconut Butter
Coconut butter is made from
coconut meat puree and coconut oil, blended together. It thus contains
all of coconut oils’ nutrients, like the triglycerides which protect the
digestive tract from harmful bacteria. Coconut butter makes a great
toast topping, or sweet addition to your oatmeal breakfast.
this is only for your
information, kindly take the advice of your doctor for medicines,
exercises and so on.
Labels: avocado, butter, chia seeds, choline, coconut butter, D And K, dairy products, dark chocolates, egg yolks, flax seeds, full fat milk, omega 3 fatty acids, Vitamins A
