Seems like a contradiction to eat foods high in fat but that’s just it! We were told to eat as little fat as possible, which resulted in people eating so-called ‘low fat’ processed foods that were also bad for us in the long run. Yes, there is such a thing has healthy fats as fats are still necessary in your body to absorb fat-soluble vitamins such as A, E and K. Not all fats are made equal, so here’s the low-down.
There are many types of fats and they can be categorised as such:
Liquid at room temperature and generally considered quite healthy. Found in vegetables, nuts and seafood.
Solid at room temperature and found in animal products (such as meat and butter) but coconut oil as well. Often seen as the ‘unhealthy’ fats but research has been inconclusive so far and there are some people who are saying that butter and coconut oil are a lot better than margarine.
(Read “Is Coconut Oil Bad For You?“)
It is a type of unsaturated fat and while there are some naturally occurring trans-fat in meat, this is normally a result from industrial hydrogenation of vegetable oils to turn it from liquid to solid state at room temperature. This is the worst kind of fats as it has been shown to raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol.
Without further ado, here is a list of foods rich in healthy fats that you can happily eat without feeling any twinge of guilt but remember, everything should be eaten in moderation!
There are tons of published research which shows the benefits of olive oil and how it benefits the heart. It has even been shown that sautéed vegetables in olive oil contains more anti-oxidants than boiled! It tastes great drizzled on salad as well. If you’re eating it raw as a dressing, it is best to consume the Extra Virgin Olive Oil which also happens to contain the most nutrients!
Rich in omega-3 and other nutrients, we cannot recommend eating fish enough! In fact, we even have a few fish recipes for you to try out.
Referred as the “food of gods” by the ancient Mayan, this humble fruit is densely packed with 20 vitamins and minerals known to fight inflammation and lower blood cholesterol. Do note that each avocado contains about 320 calories so don’t overdose on it. That said, it is great to start the day with avocado toast or add it to your salad to stave off the munchies.
(Check out the recipe for Pumpkin Chicken Avocado Salad.)
A 2013 study published in ‘Breast Cancer Research Treatment’ found that girls who ate peanut butter regularly between the ages of 9 to 15 were 39% less likely to develop benign breast disease by age 30. Similar to the avocado, nuts are full of unsaturated fats, omega-3 and vitamins. Which is why it’s often taken as a better snack alternative and nut butters just taste really yummy on toast either with jam or avocado. Do note to read your labels and choose those that do not have added sugar or vegetable oils.
Coconut oil used to get a bad reputation due to its high amount of saturated fats but it has recently been vindicated as it has been found that although coconut oil contains saturated fat, it is made up of lauric acid which is a medium chain triglyceride and is metabolised quickly by the liver instead. It has also been found that coconut oil has anti-inflammatory and anti-bacterial properties. But just like what we’ve mentioned in a previous article, the high caloric content of coconut oil still means that you should not exceed the recommended amount of 13g per day.
A lot of people started avoiding eggs due to its high cholesterol content but the 2015 Dietary Guidelines in the USA have lifted the hard limit on cholesterol intake amounts because research has shown that consumption of cholesterol does not have much bearing on the levels of LDL cholesterol in your blood. Instead, it is your genes and saturated fats that are the driving force. Thus, we welcome back the delightful consumption of eggs, which is one of the cleanest sources of complete protein (containing all 9 essential amino acids). A lot of people try to remove the yolk but that’s where most of the vitamins are. It even contains iron and folate! Most nutritionists will recommend 2 eggs per day.
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