An unbelievable list of healthy fats to eat daily




list of healthy fats to eat

You will spank yourself for not seeing this list of healthy fats to eat earlier! Ever since the 1960s research has demonized fat, people have been eating more sugar, processed foods, and refined carbs instead.

 

Look at the world today, the whole world has become even fatter and sicker ever since we stop eating fat. Fortunately, times are changing and several studies have shown that fat, including saturated fat, is not the devil it was made out to be.

 

Nowadays, people have started turning to fat for more energy and to lose weight. Especially if you consider the number of people eating keto meals for weight loss. Fat is now one of the superfood people want to eat every day.

 

This list of healthy fats to eat will wow you because some people still believe fat is bad. Healthy fats are vital for good health, but some fats can really be unhealthy. So when you’re incorporating fats into your daily diet, it’s necessary to know which are the healthy fats to eat are and which are the toxic fats.

 

Healthy fats are not only delicious but nutritious fats that are anti-inflammatory and provide your body with both energy and building blocks for different tissues in your body.

 

Toxic fats are the opposite of healthy fats. Toxic fats are highly inflammatory and can cause a lot of health problems. That is why you need to distinguish between healthy fats and toxic fats.

 

In this article, we will expose the unbelievable list of healthy fats to eat and list the toxic fats you should avoid. This article will also show you how to incorporate healthy fats into your diet. But first, here is the truth about fat!

 

The truth about fat

In the 1960s, fat came under scrutiny when Harvard researchers were paid by the sugar industry to publish a review on heart disease, sugar, and fat. What happened was that the sugar industry funded the research to cover up warning signs that emerged in the 1950s, that sugar caused heart disease.

 

The research shifted the blame on fat rather than sugar, as the researcher single out only saturated fat as the cause of heart disease.

 

After the Harvard researchers demonized fat, public health authorities, food industry, and media promoted the high-carbohydrate, low-fat. This misleading nutrition advice was claimed to be the best way to prevent heart disease.

 

The food market was flooded with processed foods containing processed sugar and hydrogenated fats. After the food manufacturers replaced saturated fats with sugar and trans fats, the result was epidemic rates of obesity and related health issues.

 

Since adopting a high-carbohydrate, low-fat diet, the rates of heart disease, cancer, and diabetes have risen.

 

There is a problem of corporate influence

Unfortunately, the ideas that saturated fats are not good for the body still seem to re-emerge today. For instance, the American Heart Association in a recent statement claimed that cholesterol and dietary fats are not healthy and should be replaced with processed sugars and vegetable oils.

 

What do you expect? The corporations that produce and sell a high amount of processed foods are responsible for much of the funding for the American Heart Association.

 

Thankfully, science is continually confirming that it is good to incorporate healthy fats into your diet. Healthy fats are not only good for people that want to lose weight but also help reduce inflammation, improve brain health, boost energy and increase lifespan.

 

What studies say about fats (list of healthy fats to eat)

Recently, two studies have debunked the high-carbohydrate, low-fat diet arguments. In a study published in the Lancet, in August 2017, scientists concluded that “A high-carb intake was associated with an adverse impact on total morality, whereas fats including saturated and unsaturated fatty acids were associated with a lower risk of total morality and stroke. We didn’t observe any detrimental effect of fat intake on cardiovascular disease events.”

 

Another study published on September 5, 2017, agreed, finding that a low-carb, high-fat ketogenic diet promotes health and extends lifespan.

 

Several other studies have confirmed many health benefits of a low-carb, high-fat diet rather than high-carb, low-fat. One study showed women lost more weight eating a low-carb diet than a low-fat diet.

 

Aside from weight loss, studies show that high-fat, low-carbohydrate diets reduce triglycerides, regulate blood sugar levels and reduce inflammation while raising HDL cholesterol levels.

 

However, if you want to get these health benefits by incorporating fat into your diet, you need to eat healthy fats, rather than killer fats. Identifying healing fats is important, as well as distinguishing between saturated and unsaturated fats, animal fats and non-animal fats and fats for cold uses and fats for hot uses.

 

An unbelievable list of healthy fats to eat

Not all fats are equal, but this list of healthy fats to eat packs a lot of punch. From helping you shed some pounds and lowering bad cholesterol to making your hair shine and snails strong, you will love this list of healthy fats to eat.

list of healthy fats to eat health benefits of ghee

 

#1. Butter and Ghee

We all have “butter-like” substances on the shelves in our stores, but healthy butter are preferably the raw ones or ones from grass-fed, organic sources.

 

Butter is another victim of the war on fat, but it has recently experienced a comeback because people are beginning to recognize the health benefits of butter. The omega-3 and omega-6 found in butter are found to help brain function optimally and improve your skin health.

 

These two fatty acids are considered important because the body needs them. However, the body can’t produce them, so they must be consumed from food sources. Not only that, but butter is also rich in trace minerals (a powerful antioxidant and selenium) and fat-soluble vitamins.

 

Don’t use butter for cooking at high temperature because of its low burning temperature (2500F). Instead, spread it on fresh bread and use it in baked goods. You can also add a dollop to roasted veggies if you crave a rich, buttery flavor.

 

Additionally, you can cook with Ghee or classified butter because of its high smoking point. Ghee offers benefits including fat-soluble vitamin A and E. Fat-soluble vitamin A and E are best absorbed by the body when they are in a high-fat substance to keep your digestion and metabolism on track.

 

Ghee is also free of casein and lactose, which makes it a great option if you are lactose sensitive. You can buy ghee in the store or make it yourself. If you are buying from a store, look for organic or grass-fed cultured ghee.

 

Ghee can stay fresh for many weeks at room temperature, but it can even stay fresh for a longer period if you store it in the refrigerator.

list of healthy fats to eat health benefits of fatty fish or health benefits of fish oil

 

#2. Fatty fish

Fatty fish including anchovies, mackerel, sardines, and salmon are packed with heart-healthy omega-3 fatty acids. You have to rely on omega-3 foods to get this essential fatty acid because your body can’t produce them on its own.

 

There are three types of omega-3 fatty acids: EPA (eicosapentaenoic acid), ALA (alpha-linolenic acid) and DHA (docosahexaenoic acid). The most preferred source of omega -3 fatty acids is EPA and DHA. DHA and EPA are found in seafood like sardines and salmon. ALA is found in plant foods like seeds and nuts and certain vegetables such as Brussels sprouts.

 

To a certain degree, the body can turn ALA into usable EPA and DHA, but not as efficient as getting DHA and EPA directly from foods that provide it. In fact, after extensive research, it is not completely clear how well the body converts ALA to DHA and EPA or if it has its own benefits.

 

But health authorities such as at Harvard Medical School still consider all omega-3 fatty acids sources vital in the diet.

 

If fatty fish is not your kind of regular diet, you may consider fish oil, cod liver oil, krill oil or a vegetarian alternative such as algal oil. With these supplements, you are sure of the omega-3 fatty acids that will help you fight inflammation and promote good heart health.

list of healthy fats to eat health benefits of grass fed beef

 

#3. Grass-fed, organic beef

While lots of people often shun red meat for poultry, grass-fed organic beef can be part of the balanced diet that is rich in protein and healthy fats, which keep muscles strong and promoting satiety.

 

Grass-fed cows offer loads of health benefits rather than grain-fed cows. That is why it’s important to consume grass-fed cows. According to studies, grass-fed meat has more omega-3 fatty acids and CLA (conjugated linoleic acid), which helps you prevent cancer and diseases like cardiovascular disease and diabetes.

 

CLA may also help reduce the risk of heart disease because of its high antioxidant property and ability to lower bad cholesterol. You are what you eat, so choose the best quality. When it comes to healthy fats and beef, grass-fed organic meat is the winner.

 

#4. Full-fat dairy

If you like dairy, full-fat dairy is a great source of healthy fats for you. In particular, probiotic yogurt is a staple on the list of healthy fats to eat. It contains beneficial bacteria, which can help you optimize the health of your gut microbiome.

 

It also helps you promote better overall health. And if you up your intake of probiotics, it will boost your digestion, immunity and reduce cholesterol levels.

 

Another popular source of healthy fats is raw milk. Raw milk comes from grass-fed cows and has not been homogenized or pasteurized, keeping it intact of all minerals, natural enzymes, and vitamins that milk has.

 

Raw milk contains no added sugar or other ingredients. According to studies, it may help you reduce allergies.

list of healthy fats to eat health benefits of avocado avocado nutrition

 

#5. Avocados

The avocado nutrition is different from what you will get from other fruits. While most fruits primarily contain carbohydrate, avocados packed healthy fats.

 

In fact, avocados are packed with about 77 percent fat, by calories, making them provide you with higher fat than most animal fats. They are one of the best sources of potassium in the diet, as they contain 40 percent more potassium than bananas, which are typically high potassium food.

 

Avocados are also an excellent source of fiber. Studies show that they can help raise HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides. Despite the fact that avocados are high in fat and calories, a study shows that people who consume avocados weigh less and have less belly fat than people who don’t.

 

#6. Dark chocolate

With fat at about 65 percent of calories, dark chocolate is one of the healthy fats that taste incredible.  This superfood is rich in antioxidants and high in fat, making it one of the best foods that protect our bodies from disease-causing free radicals.

 

Dark chocolate also contains flavanols, which improve heart health, lower blood pressure and boost blood flow to the brain and the heart. It is brain food, which improves cognitive performance and helps you focus.

 

However, not all dark chocolate is excellent for your health. Choose dark chocolate containing 70% cacao or higher. This will help minimize the amount of sugar and gives you more antioxidants. If possible, look for brands with organic cacao beans for more health benefits.

 

#7. Cheese

Cheese is not only delicious, but it is also nutritious. It is an excellent source of vitamin B12, selenium, phosphorus and calcium. And also contains all kinds of other nutrients. With a single thick of cheese, you are sure of 6.7 grams of protein, meaning it is rich in protein.

 

Just like other high-fat dairy product, cheese also packs fatty acids that offer lots of health benefits such as the reduced risk of type 2 diabetes.

 

#8. Eggs

Eggs are not expensive, yet check all the boxes when it comes to healthy foods. Egg packs protein and amino acid, and contrary to popular belief, it doesn’t raise bad cholesterol levels. In fact, you can lower your cholesterol levels and improve your heart health by eating eggs.

 

Studies found that choline in eggs helps to keep the brain in great shape. Also, eating many eggs can help you reduce the risk of metabolic syndrome, a cluster of health conditions such as factors like high blood sugar levels, abnormal cholesterol levels, and excess body fat. Any of these health conditions make you more likely to have type 2 diabetes, heart disease or stroke.

 

In 2016, a study found that adults over 40 years, who ate eggs regularly, reduced the risk of metabolic syndrome significantly. What confuses most people about eggs are the options. Some say you should eat only egg whites, which is actually a mistake.

 

Eating egg yolks will provide you with healthy fats and nutrients. So you should eat both egg whites and egg yolks. Also, you should settle for free-range eggs, which provide you with higher healthy fats and more omega-3 fatty acids.

 

#9. Chia seeds

Lots of people don’t perceive chia seeds as fatty food, but 28 grams (an ounce) of chia seeds will give you 9 grams of fat.

 

Almost all the carbs in chia seeds are fiber and most of the calories in them come from fat. The fact is that chia seeds are about 80 percent fat, which makes them excellent high-fat plant food.

 

But the fat content is not just any fat, the fat content is heart-healthy omega-3 fatty acid known as ALA. Chia seeds also offer lots of health benefits including anti-inflammatory effects and ability to lower blood pressure.

 

These seeds are also nutritious and packed with minerals.

 

Flaxseeds are also packed with healthy fats and are high in fiber, but low in carbohydrate. Sprinkle seeds in your smoothie or add to your yogurt.

 

#10. Nuts

The nut is a welcome addition for vegans and vegetarians because nuts are a terrific option to incorporate healthy fats into your diet. It is easy to incorporate nuts into your diet and they are also fairly affordable. Not only that; they are easily transportable and perfect for snacking.

 

Eating nuts regularly will not only provide you with healthy fats but also a wealth of health benefits. Eating nuts regularly can help lower your bad LDL cholesterol, keep your arteries clear and your heart healthy.

 

Just like other food containing omega-3 fatty acids, nuts are also considered brain foods. In fact, certain nuts are recommended to help you improve your mood and conquer depression.

 

With nuts, you are spoiled for choice. Almonds are packed with vitamin E, walnuts are high in healthy fat and you also have so many nuts to choose from. In fact, macadamia nuts, Brazil nuts, and hazelnuts are all delicious, nutritional and rich in healthy fats such as oleic acid.

 

Nuts butter will also a good snack when you pair them with carrot sticks or apple slices. Settle for nut butter with only 1 or 2 ingredients and skip ones with added sugars and fillers. You can also try toasting nuts and sprinkle them over your salad to boost your healthy fats.

 

#11. Extra virgin olive oil

Whether you believe it or not, the benefits olive oil offer are so profound that you should have it in almost all your diet. The extra virgin olive oil is excellent for heart health as its consumption has been linked with improved blood vessel function, reduced cholesterol levels, and lower blood pressure.

 

Extra virgin olive oil also contains a high amount of antioxidants, which protect your cells from damage. Not only that: it also helps you improve cognitive function and memory and it’s also an anti-inflammatory agent.

 

Unfortunately, you need to be careful when buying it. Be sure to buy only extra virgin oil with no chemical when the oil is being refined. So choose wisely.

 

To buy quality extra olive oil, don’t buy anyone which costs less than $10 a liter. Be sure to check the harvesting date on the label and also look for a seal from the International Olive Oil Council. Also, if the label has “a pure” or “pure” or “light”, don’t buy.

 

Opt for extra virgin olive oil sealed in dark bottles, as dark bottles protect them from oxidation. You can cook with extra virgin olive oil, but you will love it when you drizzle it over cooked food or bread or use it for salad dressing.

 

#12. Coconut oil

Coconut oil is not just one of the best and the healthiest cooking oils in the world, it is also great when you apply it on your skin and use it for your hair. This oil is very rich in the easy to digest medium-chain fatty acids, as it is not readily stored as fat by the body and small in size. This allows them to quickly infuse cells with energy.

 

These fatty acids will also improve your memory function and brain generally. It also contains a high amount of natural saturated fats, which promotes heart health and increase good cholesterol while its antioxidant content offers an effective anti-inflammatory property that helps reduce arthritis symptoms.

 

After all, adding coconut oil to your diet is quite easy. It is easy to cook with it, use it for baking or apply it directly to your skin. When choosing coconut oil, extra virgin varieties remain the best because processed or refined coconut oil would have eliminated most of the health benefits.

 

#13. MCT oil

Also known as medium-chain triglycerides, MCT oils are a type of saturated fat loaded with lots of health benefits. They digest easily and get to the liver, where the boost your metabolism. In fact, some people love adding it to their morning coffee for more energy. It also helps you feel full, making it great for people who are trying to lose weight.

 

 You can use MCT oil in your homemade salad dressing, add it to shakes and smoothies or replace about 1/3 of the coconut oil in your recipes by MCT oil when you are baking.

 

#14. Greek Yogurt

Crammed with calcium, popping with probiotics and packed with protein, yogurt contains healthy fats, making it one of the best foods you can eat for general health and weight loss. Greek yogurts tend to have more fat and protein with less sugar than other varieties of yogurt.

 

It will make you feel satisfied and helps you go through the morning without longing for a snack. Most of its fats come from saturated fats but also contains naturally occurring trans fatty acids, polyunsaturated and monounsaturated acids.

 

A study showed that yogurt’s overall fatty acids profile is balanced, and will not have any effect on cholesterol levels.

 

#14. Duck

As a lean meat, duck contains the highest level of AA (arachidonic acid), which is a muscle building polyunsaturated fat. AA has been shown to increase lean body mass, anaerobic power, and strength in men.

 

A study conducted by the University of Tampa showed that men who AA gained 3.4 pounds of lean muscle mass than those who took a placebo.

 

#15. Tuna

Tuna is one of the fishes with the highest DHA (docosahexaenoic acid), which is an omega-3 fatty acid. If you are looking for the best and the most affordable fish for weight loss, try canned light tuna.

 

A study showed that omega-3s supplementation had a profound ability to turn abdominal fat genes off. While you will find EPA and DHA in both fish oils and cold water fish, research showed that DHA can be 40 – 70 percent more effective than EPA when it comes to regulating fat genes in your abdomen.

 

It means with tuna, you can prevent belly fat cells from growing.

 

#16. Spirulina

Spirulina is a blue-green alga, which is available in supplements and powders. It packs healthy omega-3 fatty acids such as DHA and EPA. Research confirms these forms of omega-3 fatty acids are excellent at controlling belly fat and inflammation.

 

Spirulina is not only heart-healthy tat source, but also very rich in protein and an excellent source of probiotics. To cap it all off; it can help flatten your belly during exercise.

 

A study involving nine moderately athletic men who took spirulina capsule or a placebo for 4 weeks showed that the men who took spirulina supplements ran 30% longer than the men who took a placebo and even burn 11 percent more fat during the run.

 

What are the benefits of healthy fats to eat?

Fat is vital to your health, as it:

  • Helps you absorb fat-soluble vitamins A, D, E, and K
  • Form the foundation of your cell membranes
  • Keeps your skin and hair healthy
  • Provides you with insulation that helps regulate the temperature of your body
  • Supplies the energy you need

It also offers several positive health effects including weight loss effects and makes you fill full to avoid eating junks. So it could potentially enhance weight loss.

 

Some fats also offer anti-inflammatory properties that help improve health and protect against chronic diseases. For instance, omega-3 fatty acids have been shown to help relieve inflammation and reduce autoimmune symptoms like Crohn’s disease, psoriasis, and arthritis.

 

Monounsaturated fatty acids may also help you increase good DHL cholesterol, decrease the risk of heart disease and lower triglyceride levels.

 

Also, consuming a good variety of foods high in fat can boost your brain function. Fats can soothe inflammation and promote the flow of blood to the brain to boost cognitive function. Omega-3 fatty acids. Unsaturated fats and medium-chain fatty acids, all play a great role in brain development and function.

 

Bad fats to avoid

Man-made saturated fats and highly processed unsaturated fats are common sources of unhealthy fats. Man-made saturated fats like trans fats are really harmful to your health. Unsaturated processed oils including corn oil, canola oil, and vegetable oil, oxidize easily and are not good for your health.

 

Unfortunately, these kinds of oils are used in processed foods such as margarine, marketed as heart-healthy alternatives. Not only are these oils highly inflammatory, but they also offer no health benefits to the human body.

 

Processed vegetable oil

In the US, most oils you buy from the store are refined vegetable oils that are highly processed and oxidized easily. Some of the refined vegetable oils include grapeseed oil, safflower oil, corn oil, canola oil, vegetable oil, rice bran oil, sesame oil, peanut oil, cottonseed oil, soybean oil and safflower oil.

 

When oils are exposed to heat, air or light, oxidation occurs. Oxidation promotes free radicals, which are the highly reactive chemicals that have the potential to damage body cells.

 

Also, more than 90 percent of canola, cotton (seed), corn and soy are grown in the US are GMO. Although olive oil is not GMO oil, some restaurants blend it with cheaper oils like canola oil.

 

GMO foods are associated with lots of health risks including accelerated aging, faulty insulin regulation, leaky gut (change in the gastrointestinal system) and immune system malfunction.

 

Hydrogenated and partially-hydrogenated fats

These kinds of fats are on top of the list of toxic fats. Hydrogenation turns polyunsaturated fats, which are normally liquid at room temperature into solid fats at room temperature. Some of the common hydrogenated fats are hydrogenated or partially hydrogenated corn, soy, palm, and cottonseed oils.

 

Shortenings and margarine are two hydrogenated fats. Most of the manufacturers use cheap oils like corns, canola and soy to create shortening and margarine. The new tub spreads or soft margarine, while lower in hydrogenated fats are still produced from rancid vegetable oils – they contain lots of additives.

 

Consuming both hydrogenated and partially-hydrogenated fats is associated with immune system dysfunction, birth defects, obesity, diabetes, cancer, low-birth-weight babies, sterility, difficulty in lactation, decreased visual acuity, cancer, and problems with tendons and bones. Studies also showed that it increases the risk of depression.

list of healthy fats to eat how to avoid bad fat in restaurant

 

How to avoid bad fats at restaurants

More than 90 percent of restaurants out there cook with toxic oil. If you want to avoid toxic oil, you should cook fresh food at home.

 

If you must eat out, ask your server the type of oil used to cook. You can settle for melt butter and steamed vegetables or drizzle olive oil over them for a delicious flavor and maximize nutrient absorption.

 

Avoid premade sauces and dressings, which often contain added sugar and oxidized oils. Also, avoid deep-fried foods like fried chicken and French fries. Trans fats oils are often used in the cooking process because they don’t have to change them often.

list of healthy fats to eat trans fats to avoid

 

How to avoid trans fats?

Food labels can sometimes be misleading, which is why it is tricky when it comes to avoiding trans fats. Although FDA has banned trans fats, having 0.5 grams of it in a serving can read 0 grams on the food label.

 

To know if the food contains trans fats, check the ingredient list for hydrogenated or partially-hydrogenated oil. 0.5 grams of trans fats may look small, but accumulating several foods containing it may affect your health.

 

These kinds of fats are mainly found in processed foods. Unfortunately, lots of Americans depend on processed foods because they are convenient. But if you consider the trans fats health consequences, you would know processed food convenience is not worth it.

 

Almost all processed foods contain GMOs and trans fats and you should avoid them for your health sake.

 

Processed foods that are likely to contain trans fats are baked goods and snack food like cookies, cakes, popcorn, and chips. Ready-made frosting and refrigerated doughs (cinnamon rolls and canned biscuits), as well as pie crusts and frozen pizzas,  can also be sources of trans fats.

list of healthy fats to eat good fats vs bad fats

 

Healthy fats eat vs. Unhealthy Fats

A nutritious and well-balanced diet should include a good mix of polyunsaturated and monounsaturated fats with moderate saturated fats from healthy sources. These kinds of fats offer lots of health benefits and can also preserve your health, as well as reducing the risk of chronic disease.

 

The debate about whether saturated fat is bad or not is still on, but one thing is for sure: trans fats should be completely cut out of your diet. Trans fats are highly processed fatty foods like pastries, donuts, cakes, and crackers.

 

Studies showed that consuming trans fats can be detrimental to health. The studies show each 2% increase in calories consumed from fats nearly doubled the risk of coronary heart disease.

 

Carbohydrates vs. Healthy fats to eat

Just like protein and fat, carbohydrates are one of the important macronutrients found in our diet. Carbs are found in all kinds of food supply but are highest in sugary sweets, grains, and starches.

 

Unlike fat, carbs are very low in calories. While fat contains around 9 calories per gram, carbs contain just 4 calories per gram. But that does not mean carbohydrates are better for health than fats.

 

While carbohydrates from fiber-rich sources, whole grain can be beneficial, carbs in refined foods like sweets, baked goods, and white bread offer little nutritional benefits apart from sugar and extra calories.

 

A study showed that refined carb intake was associated with a higher risk of coronary heart disease while eating polyunsaturated fats and whole grains were linked to a lower risk.

 

So it is important to opt for nutrient-dense carbohydrates. Go for healthy, gluten-free grains such as oats, brown rice, quinoa, and amaranth. Including a good variety of vegetables, legumes and fruits in your diet also make sense.

 

Try to limit your intake of heavily refined and processed carbohydrates to improve the quality of your diet.

 

What quantity of fat do you need? How to get healthy fats in your diet?

Lots of sources recommend 20 to 30 percent of calories from fat, but the amount can vary. For example, if you are looking to lose weight with ketogenic diet food options, heart-healthy fats should be around 40 to 75 percent of the total calories you consume.

 

It is important to consume more fats from unsaturated fats like olive oil, avocados, seeds, and nuts.

 

So how much saturated fat do you need per day? Both the World Health Organization and Dietary Guidelines for Americans recommend consuming a maximum of 10% of daily calories from saturated fat. However, be sure to stick with healthy sources of saturated fat like MCT oil, coconut oil, and grass-fed beef rather than processed meats and foods laden with harmful ingredients and additives.

 

Not sure of how to consume more healthy fats to improve your health and lifestyle? There are many healthy fats to choose from, but the best way to incorporate fats into your diet is to start adding a few nutritious into the meals you already love.

 

Swap out that low-fat yogurt for a full-fat variety, sprinkling seeds, and nuts into your smoothies, oatmeal, and salads and drizzling olive oil over side dishes and roasted veggies for an extra dose of healthy fats.

 

It also makes sense to experiment with new dishes and recipes that feature healthily saturated, monounsaturated and polyunsaturated fat foods. Meals built around grass-fed beef, eggs or wild-caught salmon can provide you with the amount of heart-healthy fats you need daily, plus protein to balance things out.

 

Precautions on the list of healthy fats to eat

Although fat is a vital part of your diet, remember that most high-fat foods are calorie-dense foods. So when you are increasing your healthy fats intake, it is necessary to make modifications to your diets, such as reducing your intake of sweets or refined carbs.

 

If you fail to make a few swaps to your diet, adding high-calorie foods or high-fat foods can make you gain weight.

 

However, you need to balance things up. When it comes to health, adding plenty of nutritional fats to your diet is only a part of it. Be sure to consume plenty of protein foods too. Add foods like fruits, legumes, whole grains, and vegetables to make sure your nutritional needs are met.

 

Also, remember to pair a well-balanced food with a healthy lifestyle and regular physical activity for the best results.

 

The bottom line

While your body needs fats to thrive and function, all fats are not created equal. Unprocessed foods are the sources of healthy fats and can help promote better health and prevent chronic disease.

 

Healthy fats include MCT and coconut oil, and animal fats from grass-fed cow and organic sources. Other healthy fats include coconut and coconut oil, seeds and nuts and their butter, olives and olive oil, avocados and avocado oil.

 

Cooking with healing oils and fats is the best way to incorporate healthy fats in your diet. Consume proteins with healing fats, and add healthy fats to snacks, smoothies, and vegetables.

 

Hydrogenated, partially-hydrogenated and trans fats are toxic fats. Shortening, margarine and other man-made oils are harmful to your health. Some of the toxic fats are soybean, vegetable, cottonseed, corn, safflower, canola and highly processed oils that can easily oxidize.

 

If you want to avoid toxic fats, be sure to read the nutrition label of any food carefully. All fried and processed foods are to be avoided because they usually contain hydrogenated oils. Settle for real ghee or grass-fed butter instead of spreads and margarine.

 

For good health, you need to incorporate healthy fats into your diet and avoid toxic fats by all means possible. The ideas in this article should help you to settle for healthy fats without hassle. Be sure to pair healthy fats with protein to balance things up.

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