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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 October 15, 2019

                            How To Be Successful In Life? 13 Tips From The Most Successful People

                            How To Be Successful In Life? 13 Tips From The Most Successful People

                            What is success to you? How to be successful in life?

                            To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                            All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                            There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                            With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                            What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                            1. Think Big

                              From Michelangelo Buonarroti, Great Renaissance Artist:

                              “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                              There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                              Imagine then, if he decided not to work as an artist.

                              Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                              Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                              Instead be ambitious.

                              2. Find What You Love to Do and Do It

                                From Oprah Winfrey, Media Mogul:

                                “You know you are on the road to success if you would do your job and not be paid for it.”

                                This is a good quote to remember and think about when you’re at work.

                                Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                                If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                                Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                                Not sure what your passion is yet? You should learn about this Motivation Engine first.

                                Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                                3. Learn How to Balance Life

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                                  From Phil Knight, CEO of Nike Inc.:

                                  “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                                  All too often, people think that to be successful, they need to make the object of their success their life.

                                  If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                                  However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                                  If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                                  In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                                  To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                                  4. Do Not Be Afraid of Failure

                                    From Henry Ford, Founder of Ford Motors:

                                    “Failure is simply the opportunity to begin again, this time more intelligently.”

                                    There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                    Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                    His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                    He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                    Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                    Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                    If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                                    5. Have an Unwavering Resolution to Succeed

                                      From Colonel Sanders, Founder of KFC:

                                      “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                      This, in many ways relates to the above quote about learning from your failures.

                                      It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                      If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                      Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                      6. Be a Person of Action

                                        From Leonardo da Vinci, Renaissance Genius:

                                        “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                        Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                        Think about it, picture someone like William Shakespeare:

                                        When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                        You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                        All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                        Applying this to you?

                                        Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                        7. Cultivate Positive Relationships

                                          From Theodore Roosevelt, 26th President of America: “

                                          The most important single ingredient in the formula of success is knowing how to get along with people.”

                                          The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                          People liked them. They wanted them to do well.

                                          This is key to good leadership.

                                          It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                          But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                          What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                          As such, help people and they may help you; and be good to people, and they my be good to you.

                                          8. Don’t Be Afraid of Introducing New Ideas

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                                            From Mark Twain, Famed Author:

                                            “A person with a new idea is a crank until the idea succeeds.”

                                            It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                            Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                            If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                            9. Believe in Your Capacity to Succeed

                                              From Walter Disney, Founder of Walt Disney Company:

                                              “If you can dream it, you can do it.”

                                              Success has to be something you can imagine yourself achieving.

                                              It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                              Keep dreaming!

                                              10. Always Maintain a Positive Mental Attitude

                                                From Thomas Jefferson, 3rd President of America:

                                                “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                                Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                                Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                                If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                                However with the wrong mindset of doubt, you’ll be much easier to stop.

                                                11. Don’t Let Discouragement Stop You from Pressing On

                                                  From Abraham Lincoln, 16th President of America:

                                                  “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                                  It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                                  When surrounded by doubts, giving up can actually seem like a good idea.

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                                                  Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                                  If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                                  This is How Self Doubt Keeps You Stuck and How to Overcome It

                                                  12. Be Willing to Work Hard

                                                    From JC Penny, Founder of JC Penney Inc.:

                                                    “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                    You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                    Whichever way you frame it, they say one thing:

                                                    True success comes from work.

                                                    You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                    Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                    13. Be Brave Enough to Follow Your Intuition

                                                      From Steve Jobs, Co-founder of Apple Inc.:

                                                      “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                      In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                      If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                      It’s like how your body can detect danger even when things seem safe.

                                                      Ultimately then, you need to trust your own instincts.

                                                      Final Thoughts

                                                      What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                      Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                      More to Help You Succeed in Life

                                                      Featured photo credit: Ryan Wong via unsplash.com

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