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How to Eat Fat Healthily to Your Benefits: 10 Fatty Foods Recommended

How to Eat Fat Healthily to Your Benefits: 10 Fatty Foods Recommended

There is no shortage of diet trends out there. You are inundated, daily, with articles that scream out: EAT THIS, NOT THAT!

But all of those headlines seem to completely disagree with each other. It can be exhausting trying to figure out what is good for you, and what is not good for you.

Will eggs contribute to good health, or will they force your cholesterol levels to sky rocket? Sound familiar? Maybe you’re the kind of person who loves red meat but has become nothing short of a vegetarian thinking meat makes you gain weight.

Do your meal contains lean protein, like chicken or fish, but leave out anything that might be considered fatty? How come? Does your mouth water at the thought of a baked potato, but you forego them for fear of carbs and starch?

Think back. Who first put it into your head that meat was bad for you? That even a little bit of starch would make you put on pounds? Was that person a friend who had read one of those many articles, or was it a dietician who knew your health personally? Probably the former, right? What if I told you that eating meat could actually contribute to weight loss and not hinder it?

If you don’t eat meat for personal values, such as animal welfare, this section is not for you. But if you don’t eat meat because you’re afraid it’s going to make your jeans fit too tight, read on.

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The Important Nutritional Components of Fat

  • Minerals
    In fact, meat has body-necessary minerals like magnesium, zinc and iron. These minerals promote healthy bones, aid the immune system and even maintain energy levels. Iron is especially important; lack of this mineral can lead to anemia and fatigue.
  • Protein
    Meat is also rich in protein. I was a vegetarian for a portion of my life, and the thing I heard the most was, “How will you get enough protein?” While there are plenty of ways to get protein in your diet without animal products, meat still remains one of the best ways. Not only is it high in protein, but it’s easily digested by the body [1].
  • Startch
    No, you shouldn’t make it a point to live off meat and potatoes alone, but both contribute to a healthy body and a healthier lifestyle. Starchy foods give your body the energy it needs to function while also delivering fiber, calcium, iron and B vitamins. While the myth remains that starchy foods such as rice, pasta and potatoes are fattening, they actually contain fewer than half the calories of fat [2].
    The real danger lies in added fats used to cook and serve starches. Aim for potato skins, wholegrain breads, breakfast cereals, brown rice and whole wheat items when adding starches to your diet. Eat no more than about 1/3 of your daily food intake.
  • Cholesterol
    Cholesterol is actually key in your health, but it’s all about portion control here. It can be a little tricky to correctly include it in your diet, but if you are knowledgeable, you’ll be just fine.
    There are two types of cholesterol, one good and the other bad. LDL is bad. HDL is good. It’s important to have enough of the HDL and not much of the LDL. It’s about balance. Your body needs the good kind in order to build cells, circulate blood and keep you generally healthy. Surprising, huh?

Ten Foods With Fat You Should Integrate Into Your Diets

Now that you know it’s okay to eat healthy (good) fats, starchy foods and nom noms containing cholesterol, let’s discuss ten things you can integrate into your diet to lose weight and be healthier in general.

1. Grass Fed Beef

    Red meat has healthy fat that improves heart health and reduce belly fat. They also have acids that fight off LDL cholesterol (the bad one). This recipe for beef and broccoli is good for you and can even be served alongside a healthy starch!

    2. Avocados

      Again, a lot of people stay away from their avocado cravings because they are “fatty.” But they contain the good kind of fat that your body needs! You should still limit yourself to about 1/4 to 1/2 an avocado per serving, the monounsaturated fats contain oleic acid which helps you feel full longer. The green berries also fill you with protein and fiber [3].

      This avocado smoothie is a delicious and easy way to integrate healthy fat into your day!

      3. Eggs

        Eggs, if eaten in moderation, are not detrimental to your cholesterol levels. Eating eggs in the morning can help you feel full and satisfied longer. Aim for locally raised, organic eggs. These are usually the highest in omega-3s [4].

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        If you’re still a little nervous about jumping on the egg bandwagon, this recipe uses only egg whites for an easy spinach and egg omelette.

        4. Cheese

          Cheese lovers, rejoice! It turns out this delicious treat is actually good for you! Like anything else, there’s a bit of a caveat to this one; you can’t eat pizza three times a day in hopes of being “healthy,” but you can enjoy parmesan and a good cheese board.

          Parmesan provides a good source of probiotics which are essential for gut and immune health. It also has protein and calcium! Try this recipe for parmesan roasted brussels sprouts to feel like you’re cheating on a diet.

          5. Nuts

            When it comes to being healthy, knowing how to snack is so important. Nuts are high in vitamin E, fiber, protein and even magnesium. Opt for almonds, walnuts and macadamia nuts when you need a snack [5]. Try any of these five trail mix recipes and keep a handful at work!

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            6. Dark Chocolate

              It seems too good to be true, doesn’t it? But dark chocolate is, in fact, good for you! Dark chocolate is 11% fiber and contains over 50% of your daily recommended amounts of iron, magnesium, copper and manganese. As if this wasn’t enough, it even has antioxidants – more than blueberries!

              Try these dark chocolate superfood bites for a quick energy boost at work.

              7. Olives

                Olives, like avocados and dark chocolate, are filled with good fats. No matter what type of olive you like, they’re all good for you! Some studies have even suggested olives may help prevent cancer and bone loss. Stick to 5 large or 10 small olives at a time [6]. Try this recipe for one skillet tuscan chicken that has protein, good starches and of course, olives!

                8. Salmon

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                  Salmon, and other oily fish, is full of omega-3 fatty acids and has been proven to improve heart health. Eat two servings a week to get all the health benefits salmon has to offer. Try this recipe for grilled salmon with avocado salsa to get tons of health goodness in one meal.

                  9. Bacon

                    You read that right! It turns out bacon, in moderation, can be great at preventing Alzheimer’s while also being a fantastic source of B vitamins and zinc! It even aids in serotonin production – the feel-good hormone your brain produces when you’re happy! Look for pasture-raised hormone-free bacon [7]. Try this recipe for loaded cauliflower (a loaded baked potato dupe ) topped with bacon!

                    10. Flax and Chia Seeds

                      These little guys may be tiny, but they are packed full of some incredibly nutrients. These seeds are plant-based sources of omega-3s and have proven to help lower cholesterol and keep your heart healthy. You can add them to salads and smoothies, but try this recipe for banana flax chia seed pudding if you really want to pack a punch.

                      Reference

                      More by this author

                      Heather Poole

                      Heather shares about everyday lifestyle tips on Lifehack.

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                      Last Updated on January 3, 2020

                      The 10 Essential Habits of Positive People

                      The 10 Essential Habits of Positive People

                      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                      1. Positive people don’t confuse quitting with letting go.

                      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                       I will grant myself the ability to trust the healthy people in my life … 

                      To set limits with, or let go of, the negative ones … 

                      And to have the wisdom to know the DIFFERENCE!

                       2.  Positive people don’t just have a good day – they make a good day.

                      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                      3. For the positive person, the past stays in the past.

                      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                      4. Show me a positive person and I can show you a grateful person.

                      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                      6. Positive people do not let their fears interfere with their lives!

                      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                      7. Positive people smile a lot!

                      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                      8. People who are positive are great communicators.

                      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                      Featured photo credit: Janaína Castelo Branco via flickr.com

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