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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 October 18, 2018

                  10 Benefits of Sleeping Naked You Probably Didn’t Know

                  10 Benefits of Sleeping Naked You Probably Didn’t Know

                  Sleeping is one of the most important things we do every night.

                  Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

                  So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

                  Here are some benefits of sleeping in the nude:

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                  Video Summary

                  1. It is easier.

                  When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

                  2. It forces you to be ready to go more often.

                  Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

                  3. It can make you feel happier and more free.

                  Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

                  4. Skin-on-skin contact is the best.

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                    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

                    5. It could lead to better sleep.

                    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

                    6. It can help your skin.

                    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

                    7. It helps you regulate your cortisol.

                    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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                    8. It balances your melatonin and growth hormone.

                    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

                    9. It can keep your sex organs happier.

                    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

                    10. Sleeping in the summer is more bearable.

                      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                      Sleep well with your naked body!

                      With these tips in mind, it’s time to start taking off your clothes at night!

                      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                      Want to Feel More Energized Throughout the Day? Start With This

                      Reference

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