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You Need Fat! These Are the Foods with Good Fat That You Should Eat!

You Need Fat! These Are the Foods with Good Fat That You Should Eat!

Many people have undergone training of taking in low-fat foods[1] and avoid high-fat foods. Many people have given fat a description as a dietary enemy. It becomes confusing when you find doctors now telling people about consuming healthy fats. The market has many high-fat foods that you need to be taking alongside your snacks and meals regularly.

Healthy fats [2] refer to polyunsaturated and monounsaturated fats that have heart-health benefits and reduce LDL cholesterol that usually clogs in the arteries. These fats help in decreasing blood sugar [3] and insulin thus bringing down risks of type 2 diabetes. Monounsaturated fats are the healthiest as they contribute to reducing risks of getting cardiovascular diseases, have healthy nutrients, and act as an anti-inflammatory. Polyunsaturated fats, on the other hand, are mainly omega-6 and omega-3 fatty acids that are responsible for cell growth and brain function. Omega-3 is crucial for the health of the heart. Below are the foods that you should take that have healthy fats.

Olives

    A cup of olives contains fifteen grams of monounsaturated fats. The variety of olives you consume does not matter because the olives come with different beneficial nutrients like phytonutrient and hydroxytyrosol which is linked to prevention of cancer. The phytonutrient also plays a role in reducing the loss of bones. Olives will be your solution in the event you have allergies as they act as antihistamines. However, you need to be keen on the level of sodium found in the olives. Do not consume more than ten small or five fat olives.

    Ground Flax seed

      A cup of ground flax seed contains 48 grams of unsaturated fat. You only require one to two tablespoons of these fats to get the benefits. Flax seed is an inordinate source of omega-3 fats and provides an excellent avenue for vegetarians to balance their diet. These seeds also contain more than 800 times of lignans than all other plant foods. They have antioxidant and estrogen properties that are helpful in preventing some cancer types. They also contain soluble and insoluble fiber which helps you to feel full for long thus reducing cholesterol and promoting heart health.

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      Pistachios and almonds

        Pistachios, almonds, cashews, and pecans have a lot of unsaturated healthy fats. Pistachios have zeaxanthin and lutein; almonds are rich in vitamin E and carotenoids which are crucial for eye health. You only need to take a quarter-a-cup serving on a daily basis for reaping maximum benefits. Why do you think a nutritionist would advise you to take Pistachios? Many nutritionists like pistachios because you need to shell them thus making you eat slowly and control the size of the portion.

        Avocados

          A medium avocado contains twenty-three grams of monounsaturated fat. A medium avocado has forty percent fiber that the body needs. It is naturally cholesterol free, naturally sodium, and the right source of lutein which is an antioxidant that protects vision. You need to remember that avocado is rich in calories and it is advisable to take a quarter a piece at a time. Avocado is taken when ripe.

          Olive oil

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            Olive oil is monounsaturated healthy oil. It is helpful in reducing the risk of cancer, diabetes and heart disease. Latest research shows that olives have Seco iridoids and oleic acid components for slowing your body’s aging process. You need to select extra-virgin oil for you to get maximum health benefits because the extraction process is minimal. One tablespoon of olive oil produces 120 calories.

            Tofu

              Tofu does not have a lot of fats but is the right source of polyunsaturated and monounsaturated fats. A 3-ounce portion of tofu contains about 6 grams of fat and one gram of saturated fat. People consider tofu a healthy food because it is a plant-based protein that provides a quarter of your body’s calcium needs and is low in sodium. You need one tea spoon for your body on daily basis.

              Eggs

                Eggs are an easy and inexpensive source of proteins in the market. You may think that egg whites are healthier than whole eggs. The York of eggs has some fat and a composition of many nutrients. One whole egg has 3.5 grams of unsaturated fats and 1.5 grams of saturated fats. Whole eggs have choline, which is paramount for regulating the cardiovascular system, the nervous system, and the brain. Research says that eating eggs does not raise blood cholesterol and instead improves the health of your heart.

                Full-fat Milk

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                  Researchers say that the consumption of full-fat-dairy products over fat-free ones has weight control benefits. It reduces the risks of type 2 diabetes. One glass of whole milk has eight grams of fat. Fat in dairy products is vital for absorbing vitamin D and A because they are soluble in fats. One cup of milk is enough for your consumption daily.

                  Parmesan Cheese

                    Parmesan is a hard, full-fat cheese that has a bad rap for having a high saturation of fats. Cheese has more saturated fats as compared to plant foods. However, they have important nutrients like calcium for the bones and the whole body. Why choose cheese? Cheese has more protein than foods like meat and eggs.

                    Lean grass fed pork and beef

                      In reality, steak is not a high-fat food as people think. It contains 5 grams of unsaturated fat and 2 grams of saturated fat. Lean meat is the right source for zinc, iron, and protein which are important for active women. Lean cuts of pork are also a vital source of fats when taken in moderation. You need to cook the beef before eating. Processed and cured pork contains preservatives like nitrates and sodium increases the risk of contracting cancer and heart diseases.

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                      Chia seeds

                        These seeds are small but mighty because they have protein, fiber, omega-3, antioxidants and essential minerals. They are a dense super food with good fat as you can use a spoon full for adding a nutritional punch into your desserts. You use these seeds without cooking.

                        Edamame

                          Soybeans are full of monounsaturated and polyunsaturated fats that are great for providing proteins and fiber. They are tasty when boiled and salted. One handful serving is enough for your daily body requirements.

                          Walnuts

                            Walnut is the right source of omega-3 fats, alpha linoleic in particular, and an omega-3 that is born in plants. A daily handful of nuts is low in LDL cholesterol as well as improving the functionality of blood vessels. According to research, consumption of these nuts is better than being involved in exercises to reduce belly fat and leads to reducing the risk of blood clotting which causes heart attacks thus enhancing the health of the artery linings.

                            Featured photo credit: Pixabay via pixabay.com

                            Reference

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                            Rahis Saifi

                            Entrepreneur

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                            Last Updated on March 13, 2019

                            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                            Have you gotten into a rut before? Or are you in a rut right now?

                            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                            1. Work on the small tasks.

                            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                            2. Take a break from your work desk.

                            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                            3. Upgrade yourself

                            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                            4. Talk to a friend.

                            Talk to someone and get your mind off work for a while.

                            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                            5. Forget about trying to be perfect.

                            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                            6. Paint a vision to work towards.

                            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                            7. Read a book (or blog).

                            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                            Check out the best selling books; those are generally packed with great wisdom.

                            8. Have a quick nap.

                            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                            9. Remember why you are doing this.

                            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                            10. Find some competition.

                            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                            11. Go exercise.

                            Since you are not making headway at work, might as well spend the time shaping yourself up.

                            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                            12. Take a good break.

                            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                            More Resources About Getting out of a Rut

                            Featured photo credit: Joshua Earle via unsplash.com

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