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8 High-Fat Foods You Should Eat More For Better Health

8 High-Fat Foods You Should Eat More For Better Health

If you are of a certain age, you probably remember the “fat scare” of the 1980’s and 1990’s, when America looked at its growing waistline and decided that the fat in its diet was to blame for its increasing problem with obesity.  Americans were warned about eating high-fat foods and instead were directed towards a low-fat, high-carbohydrate diet. The result? The national average weight actually grew and now, according to the National Institute of Health (NIH), two out of three Americans are overweight or obese.

Believe it or not, adding healthy fats to the diet can actually turn around disturbing trends like these.

Greek Yogurt

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    The recent craze for Greek yogurt is not just because it is so delicious. It is incredibly healthy, too! Although this thick, tangy yogurt is high in fat, it contains a special fatty acid called CLA which in many studies has shown to actually help those who are overweight reduce their waistlines and achieve their weight loss goals.  It has also been linked to a reduction in diabetes and heart disease.

    The great news is that Greek yogurt doesn’t just bring you healthy fats, it is also a rich source of probiotic bacteria for gut health and calcium to keep your bones healthy and strong and prevent osteoporosis.

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    Yogurt can be eaten in parfaits or added to smoothies for a delicious and nutritious treat.

    Fatty Fish

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      Fatty fish such as salmon, tuna, mackerel, or trout are another great choice if your aim is to get healthy fats into your diet. These fish are also rich in omega-3 fatty acids as well as other healthy acids like EPA and DHA. In many clinical studies, these have all shown to help reduce inflammation throughout the body. Reducing inflammation reduces your risk of serious diseases like diabetes and cancer.  It also provides you with high-quality protein that you need to build lean muscle mass.

      Fish can be eaten baked, pan-seared, or added to dishes like salmon loaf for a quick, easy, and delicious meal.

      Olive Oil

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        Many dieticians believe that the so-called “Mediterranean” diet is so healthy because of its emphasis on olive oil, among other healthy foods.  Studies have linked this kind of diet which emphasizes olive oil, fish, and fruits and vegetables to lower rates of obesity, type 2 diabetes, and heart disease. In one study published in the journal Molecule, it was found that several compounds in olive oil such as the oleic acid have anti-aging properties as well.

        Olive oil can be used for making stir-fried vegetables, pasta sauce, or mixed with lemon juice for a healthy salad dressing.

        Avocados

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          Avocados were also once avoided by dieters because of the fact that they are high in calories and fats. However, the healthy monounsaturated fats that these fruits contain are actually of great benefit to your health.  In a 2014 study, researchers found that when avocados were fed to obese rats their LDL “bad” cholesterol levels and triglyceride levels (both major risk factors for heart disease) actually dropped significantly.

          Avocados can be made into classic dishes like guacamole, sliced fresh into salads, or added to smoothies.

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          Eggs

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            Many health organizations warned consumers against eating more than one to two eggs a week because of the fact that they are high in cholesterol. However, the link between cholesterol in the diet and cholesterol that builds up in the arteries is not as strong as people once thought, and the fact that eggs are so rich in omega-3 fatty acids makes them a health food. This is especially true if you can get organic eggs from pastured, vegetarian-fed hens. They are also a great source of high-quality proteins for those following a vegetarian diet. Eggs are incredibly versatile and can be made into omelets, quiche, and egg salads.

            Nuts

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              Tree nuts such as cashews, almonds, and walnuts are a wonderful source of healthy, unsaturated fats as well as plant-based proteins (making them a great choice for vegan and vegetarians), antioxidants like vitamin E, and dietary fiber to help maintain a healthy digestive system.

              One study published in the British Journal of Nutrition found that a diet rich in unsaturated fats like those in nuts can help to reduce the risk of developing heart disease by 30%, diabetes by 50%, and the incidence of strokes by 50%.

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              Nuts can be made into nut butters or nut milks (like almond or cashew milk) or added to stir-fries and pasta dishes.

              Coconut Oil

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                People used to skip out on coconut oil especially if they were dieting since it had one of the highest concentrations of saturated fats that you can eat! Nearly 90% of this food is made up of medium-chain fatty acids (MCFA’s), and a fatty acid called lauric acid.  In multiple studies, these MCFAs have been found to reduce inflammation throughout the body (which also reduces the risk of serious conditions like heart disease and cancer) and to provide important antimicrobial properties to reduce the risk of infection as well.  With a rich taste like coconut oil, what’s not to love?

                Coconut oil can be used for stir-fries and other frying needs to make dishes both more delicious and healthier.

                Dark Chocolate

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                  What woman isn’t excited about the fact that, far from being unhealthy, a moderate amount of dark chocolate in the diet can actually be good for you? It’s true! A study from Louisiana State University found that people who included dark chocolate in their diet at least five times a week (in other words, almost daily), were several points lower on the body mass index (BMI) than those who did not. Dark chocolate not only gives you healthy fats but anti-aging properties from antioxidants as well! Dark chocolate can be eaten as is or added to smoothies or oatmeal to increase the healthy benefits of these dishes.

                  All fats were not created equal! The healthy high-fat foods mentioned above can not only add flavor and goodness to your diet, but can also help lower your chances of many serious chronic conditions like heart disease and diabetes and are a necessary part of a truly healthy and balanced diet.

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                  Brian Wu

                  Health Writer, Author

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                  Last Updated on July 10, 2020

                  How to Take Control of Your Life with Better Boundaries

                  How to Take Control of Your Life with Better Boundaries

                  We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                  We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                  So, how to take control of your life and stop being pushed around?

                  Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                  What Boundaries Are (And What They’re Not)

                  Boundaries are limits

                  —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                  Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                  Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                  Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                  Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                  How to Establish Boundaries and Take Control of Your Life

                  Here are some ways that you can establish boundaries and take control of your life.

                  1. Self-Awareness Comes First

                  Before you can establish boundaries with others, you first need to understand what your needs are.

                  You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                  To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                  You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                  • Where do you need to establish better boundaries?
                  • When do you feel disrespected?
                  • When do you feel violated, frustrated, or angered by the behavior of others?
                  • In what situations do you feel you are being mistreated or taken advantage of?
                  • When do you want to be alone?
                  • How much space do you need?

                  You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                  2. Clear Communication Is Essential

                  Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                  Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                  3. Be Specific but Don’t Blame

                  Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                  That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                  Sample language:

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                  • “You may not…yell or raise your voice to me…”
                  • “I need…to be treated with respect…”
                  • “It’s not okay when…you take things from my desk without asking…”
                  • “I won’t…do your work…cover for you anymore…”
                  • “It’s not acceptable when…you ridicule or insult me…”
                  • “I am uncomfortable when…you use offensive language”
                  • “I will no longer be able to…lend you money…”

                  Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                  4. Consequences Are Often Necessary

                  Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                  Follow through. People won’t respect your boundaries if you don’t enforce them.

                  Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                  We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                  It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                  It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                  Final Thoughts

                  Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                  Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                  Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                  The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                  Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                  Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                  They will simply become a natural extension of your self-respect.

                  Featured photo credit: Thomas Kelley via unsplash.com

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