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- Legend
- Eating fat will not make you fat, if you do it right.
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- Shutterstock [19659006] Fat in food has gained an unfair reputation as an inflated demon that can ruin your diet and cause you to gain weight.
But the truth is, we need fat in our diet to survive. The right amount of proper fat can fuel your body and help nourish your brain. Many studies have shown that people who eat more fat do not get more fats and do not have higher rates of other health problems like cancer or heart disease.
It's true that fat gives a punch: it has more energy, calories for calories, than carbohydrates or proteins, which means that a little bit can go far . But you probably do not need to know how much fat you eat every day.
The incorporation of healthy fats into a diet can help people stay full, survive in difficult conditions and even live longer than their peers. A 2016 study followed more than 126,200 men and women for more than 30 years, and found that those who ate more unsaturated and less healthy fats and fewer carbohydrates were less likely to die from all causes.
One of the main reasons to eat fat is because it provides essential fatty acids that our bodies can not produce on their own.
This is not an excuse to sprinkle a layer of lard on everything you eat. The types of fats we consume make a big difference. The researchers found that replacing only 5% of a person's saturated fat intake with polyunsaturated fats and healthier monounsaturated fats is associated with a mortality reduction of around 13% at 27%. Eating the right kinds of fats, however, can help keep your body full, protect your cells, and keep your heart healthy.
Here are some examples of foods with the best fats you could possibly eat more than: [19659013] Whole eggs
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- Shanti May / Shutterstock
Eggs are a very fat supplement to your diet because dietary cholesterol (that's the term of the type of cholesterol you eat) does not have much effect on your blood cholesterol (your doctor's type measures).
In fact, eggs can help regulate how cholesterol is absorbed into the body because of their high concentrations of phospholipids. Eggs also contain lutein and zeaxanthin, which can help keep our eyes healthy.
Plus, eggs are an excellent source of protein, which means you'll stay longer longer after an eggy meal. They also provide omega-3 fatty acids, which are some of the essential fats that the body can not produce alone. (But there is not as much omega-3 in eggs as in fish.)
For people with type 2 diabetes, it is possible that eating eggs increases the risk to develop heart disease. necessary.
If you're otherwise healthy, go ahead and take this omelette – and do not worry about substituting egg whites.
Oatmeal
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- Flickr / Rachel Hathaway
Most people do not consider oatmeal as a high fat food, but part of the reason for which breakfast than most other grains – especially the good types polyunsaturated and monounsaturated.
Oatmeal is also a great way to get more amino acids, as well as vitamins and minerals like B6 and iron. It's all in addition to calcium protein and oatmeal are known to deliver.
Spirulina
- Legend
- Spirulina is a blue-green alga that people have been eating for centuries
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- Shutterstock
Spirulina is an ancient type of seaweed blue-green who developed a cult followed as a "superfood". It is often added to smoothies as a dark green powder.
The algae was a source of sustenance well before the age of the mixers: the Aztecs dried and eaten in Mexico as early as 1600.
Cyanobacteria are rich in protein and iron, and they are also rich in amino acids and fats. Just two tablespoons of spirulina have a gram of fat. It's not nearly as big as an egg or a piece of meat, but it's awesome for a piece of seaweed.
But beware of the algae – the National Institutes of Health warn that a contaminated spirulina can cause liver damage and harbor toxic metals and bacteria.
Seeds, in particular chia, linseed and sesame
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- Shutterstock
Seeds are not just for birds.
Options like ground flax, sesame, sunflower seeds and chia seeds are all high in polyunsaturated fats and filled with omega-3s that can help lower your LDL cholesterol levels.
Only two tablespoons of chia seeds give you 7 grams of unsaturated fat, and can also help lower cholesterol, decrease inflammation and regulate blood pressure. Because chia seeds separate easily when we digest them, you do not need to grind them like flax.
Of course, since the seeds are small, it can be easy to do too much; Think of them as substitutes for less healthy saturated fats in your diet and consume them in moderation.
Coconut oil
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- The coconut oil (this is the fleshy part, not the water) is effective source of energy
- source [19659044] Thomson Reuters
The coconut oil is high in saturated fats, but this is not great for you.
About 50% of the fatty acid content of coconut oil is lauric acid. so that is sent to the liver and used as energy by the brain and the body, instead of being stored as excess fat.
The coconut oil can also help you hurry, while the medium chain triglycerides inside (MCT) help you burn more fat around your waistline, and lose weight everywhere. There is even evidence that the oil can help breast cancer patients and the uterus.
Yet nutrition experts like Dr. Walter Willett at the Harvard School of Public Health recommend that coconut oil be used sparingly. the benefits of unsaturated fats and oils are more proven.
Nuts, especially walnuts
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- Flickr / Rebecca Siegel
Walnuts are a great fat-rich snack in general, but the health benefits of nuts are unique.
They contain a kind of omega-3 fatty acid called alpha-linolenic acid (ALA), which is also found in flaxseed, soybean, hemp and chia seeds. It is one of two essential fatty acids that the body can not produce alone (the other is linoleic acid).
Tofu
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- Brent Hofacker / Shutterstock
People do not generally think that tofu is high in fats, but it's a nutritional wonder – a complete source of protein that's bursting with good fats.
Just a half cup of soy curd can provide you with 20% of the recommended protein intake per day and 6 grams of fat (and less than one gram of which is saturated).
Edamame
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- Wikipedia
Like tofu, immature soybeans – or edamame – are an excellent source of fat. They are also high in fiber and protein, and may be good for aging bones.
A single cup of cooked edamame will fill you with eight grams of fat, but only one gram is the saturated type. Beans are also a good source of magnesium, potassium and iron.
Olives
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- Pixabay
Olive oil is a source of high quality fat, a staple for many dietitians. "Mediterranean favorite diet, but where do you think it's coming from?"
Olives have a special type of healthy fat named after them: monounsaturated oleic acid, which can reduce your risk of developing heart disease.
Consuming olive oil is a way to get more oleic acid and essential linoleic acid into your diet
Milk Whole
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- Reuters / Dominic Ebenbichler
This may seem counterintuitive, but eating Heavier and fatter dairy products can be a great way to stay healthy and well pruned.
A study of more than 3,700 healthy adults found that those who ate more whole milk products were more likely to have higher levels of trans-fat palmitoleate in their body . This, in turn, corresponded to a slightly mowed waist circumference, less adipose tissue, and more good cholesterol (HDL).
A much larger study of nearly 27,000 people aged 45 to 74 found that participants ate more. "Those who ate the most high fat dairy products were 23% less likely to develop type 2 diabetes than those who ate the least," said study author Ulrika Ericson in a statement.
This was not true for people who ate more meat, which was linked to an increased risk of type 2 diabetes, regardless of fat content.
Oily fish as tuna and salmon
- This 400-pound bluefin tuna is full of healthy omega-3 polyunsaturated fat
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- Reuters / Toru Hanai
Oily fish are full of acids Essential omega-3 fats that can reduce the amount of fat in your body. blood, lower blood pressure, and keep your heart healthy.
The American Heart Association recommends adding salmon, mackerel, herring, lake trout, sardines or albacore tuna to your diet twice a week.
Wheat germ
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- Shutterstock
Wheat germ is the meaty heart of a wheat grain – the embryo that sprouts to become a fully grown plant. Unfortunately, it is often stripped in the creation of processed foods to help them last longer.
Wheat germ has tons of fiber and also has fat (about 1.4 grams per cup, most being unsaturated). Some people sprinkle on their morning cereal, or fruit or yogurt with wheat germ for a nutrient-rich crunch.
Unsaturated cooking oils, especially olive oil
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- Dulezidar / iStock
The type of oil you consume can make a big difference to your heart.
Monounsaturated fats can reduce your level of bad (LDL) cholesterol. They are called "mono" because the fat molecules have only one unsaturated carbon bond.
Oils such as olive, peanut and sesame are high in monounsaturated fats, but there is a lot of good research behind olive oil.
People who use olive oil in their kitchen instead of consuming less fat have a lower risk of developing a heart attack, stroke, or fatal heart disease. In a long-term study of 145,000 women, those who ate at least one tablespoon of olive oil a day had a 10% reduced risk of developing adult diabetes.
And of course, lawyers
- Legend
- You probably knew that the lawyer was going to make this list, but do you know why it's so good for you?
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- Rob Ludacer
What would be a list of healthy fats without the darling fat of our time, the humble advocate?
A cup of creamy green fruit has a whopping 14 grams of monounsaturated fat, with smaller doses of polyunsaturated (2.7 g) and saturated fat (3.1 g).
In addition to fats, fiber and protein, avocados are a great way to get potassium, which is a natural antidote to salt and can help maintain healthy blood pressure.
So go enjoy a little more fat today. Make sure you eat rich, filling and healthy fats that will treat your body properly.
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