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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.

                      The 7 Types of Learners: What Kind of Learner Am I? What If All the Choices You Make Every Day Aren’t What You Need Most? What To Eat (And Not To Eat) When You Are Suffering From Inflammation! Yes Life Can Be Boring Sometimes. But There’re Some Tricks to Make It More Interesting Why Our Personal Values Matter More Than Ever Today

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                      Last Updated on March 25, 2020

                      How to Live Longer? 21 Ways to Live a Long Life

                      How to Live Longer? 21 Ways to Live a Long Life

                      When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

                      So, how to live longer? Here are 21 ways to help you live a long life

                      1. Exercise

                      It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

                      2. Drink in Moderation

                      I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

                      3. Reduce Stress in Your Life

                      Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

                      4. Watch Less Television

                      A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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                      Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

                      5. Eat Less Red Meat

                      Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

                      If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

                      6. Don’t Smoke

                      This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

                      7. Socialize

                      Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

                      8. Eat Foods Rich in Omega-3 Fatty Acids

                      Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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                      9. Be Optimistic

                      Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

                      10. Own a Pet

                      Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

                      11. Drink Coffee

                      Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

                      12. Eat Less

                      Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

                      13. Meditate

                      Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

                      Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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                      How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

                      14. Maintain a Healthy Weight

                      Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

                      15. Laugh Often

                      Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

                      16. Don’t Spend Too Much Time in the Sun

                      Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

                      17. Cook Your Own Food

                      When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

                      Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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                      18. Eat Mushrooms

                      Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

                      19. Floss

                      Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

                      20. Eat Foods Rich in Antioxidants

                      Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

                      Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

                      21. Have Sex

                      Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

                      More Health Tips

                      Featured photo credit: Sweethearts/Patrick via flickr.com

                      Reference

                      [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
                      [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
                      [3] Arch Intern Med.: Red Meat Consumption and Mortality
                      [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
                      [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
                      [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
                      [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
                      [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
                      [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
                      [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
                      [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
                      [12] JAMA: The Disease Burden Associated With Overweight and Obesity
                      [13] JAMA: The Disease Burden Associated With Overweight and Obesity
                      [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
                      [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
                      [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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