Hungry for Change have posted a helpful article by Jen Broyles on the fats that are good to include in the diet.
Fats play an important role in a healthy diet and are needed for many of our bodies processes. Discover five incredible dietary fats that are nutrient rich and great for your waist line
1. Coconut Oil
Coconut products offer an array of health benefits, and coconut oil is a great oil to use for cooking, or it can be added to smoothies, oatmeal, and other dishes.
Coconut oil had a bad reputation for a while primarily because it is composed of saturated fat, which we are told to stay away from. However, the saturated fat in coconut oil is different from that in animal products. The fatty acids in coconut oil are medium-chain triglycerides, which are easily metabolized and used as energy by the body. Research suggests that these fatty acids may boost your metabolism, promote weight loss, and increase HDL, the good, protective cholesterol in your body.
Nuts are very diet-friendly and are loaded with a ton of amazing nutrients, healthy fats, and protein. Nuts are one of the best sources of alpha-lenolenic acid, a type of heart-healthy omega-3. Omega-3s offer numerous health benefits from lowering cholesterol to disease prevention.
They are also rich in L-arginine, an amino acid that has been shown to boost immune function, promote wound healing, improve blood vessel function, and help manage cardiovascular disease. Additionally, nuts contain soluble fiber and Vitamin E. Fiber helps lower cholesterol and glucose levels while Vitamin E is a powerful antioxidant. Vitamin E is essential for proper immune function, healthy skin, and DNA repair.
Some of my favorites are almonds, walnuts, and brazil nuts. Try them in smoothies, nutrition bars, salads, trail mix, or alone. Nut butters are another delicious way to enjoy this nutrient-dense food.
Avocados are fantastic fruits with tons of nutritional benefits. They are an excellent source of glutathione, a powerful antioxidant that helps cleanse and protect your body by detoxifying, removing heavy metals, and fighting free radicals.
Glutathione helps maintain a healthy immune system and slows the aging process. Avocados are rich in folate, which has been shown to decrease the incidence of heart disease and stroke.
They are also the best fruit source of Vitamin E, which protects against many diseases and helps maintain overall health.
Not only are avocados packed with nutrients, but studies have shown that certain nutrients are absorbed better when eaten with an avocado. Enjoy an avocado on a sandwich, in a salad, blended into a smoothie.
Some great seeds to include in your diet are flax seeds, chia seeds, pumpkin seeds, and sunflower seeds. Chia seeds, in particular, are considered a superfood due to their extremely high nutrient profile. They are super rich in omega-3s, even more than flax seeds. Plus, they are loaded with powerful antioxidants, fiber, magnesium, phosphorous, manganese, copper, iron, and zinc.
5. Olive Oil
Olive oil is such a healthy oil to use when sautéing, baking, and making salad dressing. This fantastic oil is rich in monounsaturated fat and antioxidants such as chlorophyll, carotenoids,
and vitamin E.
Olive oil is great for reducing blood pressure, cancer prevention, managing diabetes, and lessening the severity of asthma and arthritis. In fact, including olive oil in your diet can help you maintain a lower, healthy weight.
Emma's Note: If using olive oil in cooking, keep temperatures low. Try 'steam frying' by adding along with the olive oil, 1 -2 tablespoons of water or stock, and then placing a lid on the pan. As a saturated fat, coconut oil is the most stable oil for cooking. Using extra virgin coconut and olive oils provides unrefined and un-heat-treated goodness.