Advertising
Advertising

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.

      Advertising

      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

          Advertising

            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

                Advertising

                  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.

                      Advertising

                      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

                            More by this author

                            Rahis Saifi

                            Entrepreneur

                            You Need Fat! These Are the Foods with Good Fat That You Should Eat! Why Animation is Must for Your Business Advertisement 6 Organic Home Remedies for Dry Winter Skin Being Bilingual Opens Opportunities: Learn a new language Money Mindset Influences: What You Didn’t Know!

                            Trending in Health

                            1 The Ultimate Guide to Help You Sleep Through the Night Tonight 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success) 4 How to Stop Feeling Tired All the Time (And the Real Causes Explained) 5 Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

                            Read Next

                            Advertising
                            Advertising

                            Last Updated on October 16, 2018

                            The Ultimate Guide to Help You Sleep Through the Night Tonight

                            The Ultimate Guide to Help You Sleep Through the Night Tonight

                            It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

                            If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

                            One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

                            Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

                            In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

                            Why you can’t sleep through the night

                            The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

                            Advertising

                            Stress

                            If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

                            Exposure to blue light before sleep time

                            We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

                            While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

                            Eating close to bedtime

                            Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

                            Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

                            Rule of thumb: eat 3-4 hours before bedtime.

                            Advertising

                            Medical conditions

                            In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

                            The vicious sleep cycle

                            The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

                            Here’s an example of a bad sleep pattern:

                            You get a bad night’s sleep
                            –> You feel tired and stressful throughout the day.
                            –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
                            –> You can’t sleep well (again) the next night.

                              You can imagine what could happen if this cycle repeats over a longer period of time.

                              Advertising

                              How to sleep better (throughout the night)

                              To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

                              1. Take control over the last 90 minutes of your night

                              What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

                              Here are a few suggestions:

                              • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
                              • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
                              • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
                              • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
                              • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

                              2. Eat the right nutrients (and avoid the wrong ones)

                              What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

                              • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
                              • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
                              • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
                              • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

                              3. Adjust your sleep temperature

                              Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

                              Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

                              Advertising

                              Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

                              Sleep better form now on

                              Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

                              I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

                              As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

                              Featured photo credit: pixabay via pixabay.com

                              Reference

                              Read Next