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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
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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 July 12, 2021

                      100 Incredible Life Hacks That Make Life So Much Easier

                      100 Incredible Life Hacks That Make Life So Much Easier
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                      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                      By tweaking little things in your daily life, it can make your life much more convenient!

                      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                      83 tie a small piece of bright colored fabric

                        84 write random letter

                          85 use a rubberband

                            86 dorm smell bad

                              87 lean your phone on your sunglassess

                                89 how to waterproof your shoes

                                  90 take a picture of the name card

                                    91 iron inside out

                                      92 old newspaper

                                        93 tumble try shoes

                                          keep a card like this

                                            SONY DSC

                                              94 soap bar

                                                95 make a hole

                                                  96 drop the battery

                                                    97 use a coozie

                                                      98 when taking a picture

                                                        use a clean dust pan

                                                          try a pants hanger

                                                            use your cellphone light

                                                              use a spring from an old pen

                                                                quick and easy iphone speaker

                                                                  user binder clips

                                                                    wrap a wet paper towel around your beverage

                                                                      put pancake mix in a ketchup bottle

                                                                        clean out an old lotion bottle for your beach

                                                                          use a muffin tin to serve condiments at a bbq

                                                                            doritos are great for kindling

                                                                              use nail polish to identify different keys

                                                                                use a hanging shoe rack to store cleaning supplies

                                                                                  freeze grapes to chill white wine without

                                                                                    use paper clips to organize your cables

                                                                                      almost finished your jar of nutella

                                                                                        sick of having a box full of tangled

                                                                                          unroll the rim to increase the capacity

                                                                                            cut open toilet paper rolls and use as a cuff

                                                                                              remove the stem from strawberries

                                                                                                turn an old bottle into a simple little cord holder

                                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                                    how to fold a fitted bed sheet

                                                                                                      tired of snoozing past your alarm

                                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                                          ut a wooden spoon across a boiling pot

                                                                                                            use bread clips to save flip-flops

                                                                                                              take pictures of friends holding items

                                                                                                                how i always know which headphone is the left one

                                                                                                                  put a stocking over the end of a vacuum

                                                                                                                    How to make sure you drink enough water

                                                                                                                      user a can opener to open blister

                                                                                                                        good sandwich guide

                                                                                                                          turn your muffin pans upside down

                                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                                              the right way to make a blt

                                                                                                                                add one teaspoon of baking soda

                                                                                                                                  38

                                                                                                                                    hair straighteners equals to collar irons

                                                                                                                                      stack your clothes vertically to see them all

                                                                                                                                        the right way to make cookies in the summer

                                                                                                                                          how to clean a blender

                                                                                                                                            the right way to eat a popsicle

                                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                                        use a soda pop tab

                                                                                                                                                          50

                                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                                  kids fall out of bed

                                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                                      58

                                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                                hiding your emergency money

                                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                                              30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                                              20 Popular Life Hacks From the Internet Debunked (or Verified)

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