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

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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 January 13, 2022

                  10 Cheap And Amazing Honeymoon Ideas

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                  10 Cheap And Amazing Honeymoon Ideas

                  A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

                  To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

                  1. Camping

                  A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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                  2. Staycation

                  You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

                  3. Island Getaway

                  People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

                  4. Fancy Resort

                  Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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                  5. Road Trip

                  The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

                  6. Charter a Boat

                  If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

                  7. Las Vegas/Atlantic City

                  If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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                  8. Themed Retreats

                  There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

                  9. Working Honeymoon

                  Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

                  10. Festivals, Fairs & Special Events

                  Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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                  Featured photo credit: Josue Michel via unsplash.com

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