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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 11, 2021

                      11 Hidden Benefits of Using Oil Diffusers

                      11 Hidden Benefits of Using Oil Diffusers

                      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                      Read on for 11 hidden benefits of using oil diffusers.

                      1. Safe Scents That Make Sense

                      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                      2. Stress Relief

                      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                      3. Improved Sleep

                      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                      4. Appetite Control

                      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                      5. Bacteria and Mold Killing

                      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                      6. Decongestion and Mucus Control

                      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                      7. Mosquito Repellant

                      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                      8. Pain Relief

                      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                      9. The New Anti-Viral

                      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                      10. Improved Cognitive Function

                      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                      11. Money Saving

                      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                      Featured photo credit: Jopeel Quimpo via unsplash.com

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