Did you know that fat is an essential nutrient that your body needs on a daily basis?
In fact, without enough (good) fat in your diet, you significantly increase your risk of developing serious diseases such as heart disease, blood vessel disease, and atherosclerosis.
But here’s the thing, not all fats are the same.
The right fats (also known as essential fats because your body can’t make them on its own) will support your weight loss goals, improve your energy, make you look younger, and support healthy cholesterol levels and a strong, healthy heart.
On the other hand, consuming the wrong fats can lead to a slow metabolism, lack of energy, general poor health, and worse, heart disease and even cancer.
The 5 foods listed below contain healthy fats that will improve your health by increasing your HDL (good) cholesterol, lowering your bad cholesterol, and improving your energy, your appearance, and even your mood.
Healthy fatty foods n. 1: salmon (wild)
Without a doubt, wild salmon is one of the best and highest sources of heart-healthy omega-3s. Salmon is loaded with DHA and EPA, and studies have been shown to have a direct impact on raising good cholesterol and lowering bad cholesterol.
EPA and DHA have also been shown to improve symptoms of inflammatory disorders such as arthritis and Crohn’s disease.
In addition to its excellent omega 3 content, wild salmon is also an excellent source of high-quality protein, vitamin D, vitamin B6, vitamin E, and vitamin A.
But stay away from farmed salmon.
Thanks to modern fish farming practices, farmed salmon does not have anywhere near the amount of omega 3 found in wild caught salmon.
Salmon farmers use antibiotics and dangerous chemicals to keep farmed fish healthy in crowded fish pens where disease spreads rapidly. Farmed salmon are also fed an unnatural diet of fishmeal consisting of transgenic soybeans and animal by-products, dramatically reducing the omega-3 content of farmed salmon.
Eat wild salmon at least twice a week. Avoid frying it in oil. Instead, bake in the oven and eat it with a garnish of stringy greens like broccoli, spinach, cauliflower, green beans, or a dark green leafy salad.
Healthy fatty foods n. 2: walnuts
Walnuts contain a large amount of ALA, another essential fat that your body cannot produce on its own. Walnuts are also a great source of fiber, vitamin E, protein, iron, magnesium, and vitamin B6.
Eat a small handful of walnuts several times a week for optimal health benefits.
Walnuts are great to eat on their own and are a great appetite suppressant.
I like to snack on a handful of nuts with a piece of fruit between meals and at times when I can’t eat something healthy (like before going to a restaurant, an event, etc.) to reduce my appetite and eliminate bad cravings. food.
Healthy fatty foods n. 3: eggs (organic and cage-free)
Eggs have gotten a bad rap recently because studies have shown that eating eggs increases cholesterol levels.
That being said, higher cholesterol levels are NOT dangerous if you are healthy and do not have heart problems.
You see, eggs raise your LDL (bad cholesterol), but they also raise your good HDL cholesterol at the same time.
No studies have shown that high cholesterol levels cause heart disease. But rather, a diet high in sugar, processed foods, omega 6 vegetable oils, and trans fats (found in French fries, margarine, canola oil, soybean oil, and other cheap oils) are the main culprits. of the heart disease epidemic.
This is because all of these foods cause inflammation of the artery walls, which is the main trigger for heart disease.
If you are consuming a diet consisting primarily of whole foods and staying away from processed foods, white flour, sugar, vegetable and hydrogenated oils, your health will not deteriorate from eating one, two, or even three whole eggs several times a day. week.
Eggs are an excellent source of protein and B vitamins, as well as choline that stimulates the brain and memory.
Avoid cooking your eggs in vegetable oil. Instead, boil or fry them in small amounts of our next healthy fatty food …
Healthy fatty foods n. 4: olive oil
Olive oil is high in monounsaturated fatty acids that have been shown to reduce inflammation in a similar way to the nonsteroidal anti-inflammatory drugs Tylenol and Advil.
But unlike drugs, olive oil has no side effects and is derived from nature, it is not made by scientists wearing lab coats in some laboratory.
It just goes to show you that Mother Nature has the answers to even the most debilitating illnesses and health problems.
All in all, olive oil is a great health food, but it is high in calories, so you should limit its consumption, especially if you are trying to lose weight.
If you have mild to moderate joint or muscle pain, start cooking with olive oil and you may not need over-the-counter pain relievers.
Healthy fatty foods n. 5: avocados
Avocados are one of my favorite foods because, like olive oil, avocados are rich in health-enhancing monounsaturated fats. They are also an excellent source of fiber and potassium.
In fact, an avocado contains twice the potassium of a banana!
Cut an avocado into your next salad or make guacamole with it.
Eat these 5 foods daily and get ready to reap all the benefits of a diet rich in healthy, natural fats.
