Did you know that fat is an essential nutrient that your body needs on a daily basis?
In fact, without enough (good) fats in your diet, your risk of developing major diseases like heart disease, blood vessel disease, and atherosclerosis increases significantly.
But here’s the thing, all fats are not created equal.
The right fats (also known as essential fats because your body can’t make them on its own) will support your weight loss goals, improve your energy, make you look younger, and support healthy cholesterol levels and a healthy, strong heart.
On the other hand, consuming the wrong fats can lead to slow metabolism, lack of energy, poor overall health, and worse, heart disease and even cancer.
The 5 foods listed below contain healthy fats that will improve your health by raising your HDL (good) cholesterol, lowering your bad cholesterol, and improving your energy, appearance, and even your mood.
Healthy Fatty Food #1: Salmon (Wild)
Without a doubt, wild-caught salmon is one of the best and highest sources of heart-healthy omega 3s. Salmon is loaded with DHA and EPA, which have been shown in studies to have a direct impact on raising good cholesterol and lowering bad cholesterol.
EPA and DHA have also been shown to improve symptoms of inflammatory disorders such as arthritis and Crohn’s disease.
In addition to its excellent omega 3 content, wild salmon is also an excellent source of high-quality protein, vitamin D, vitamin B6, vitamin E, and vitamin A.
But stay away from farmed salmon.
Thanks to modern fish farming practices, farmed salmon does not have anywhere near the amount of omega 3 found in wild-caught salmon.
Salmon farmers use antibiotics and dangerous chemicals to keep farmed fish healthy in overcrowded pens where diseases spread quickly. Farmed salmon are also fed an unnatural fishmeal diet consisting of GM soybeans and animal by-products, dramatically reducing the omega-3 content of farmed salmon.
Eat wild salmon at least twice a week. Avoid frying it in oil. Instead, bake it in the oven and eat it with a side of stringy vegetables like broccoli, spinach, cauliflower, green beans, or a dark green salad.
Healthy Fatty Foods #2: Walnuts
Walnuts contain a high amount of ALA, another essential fat that your body cannot produce on its own. Walnuts are also a great source of fiber, vitamin E, protein, iron, magnesium, and vitamin B6.
Eat a small handful of walnuts several times a week for optimal health benefits.
Walnuts are great to eat on their own and are an excellent appetite suppressant.
I like to snack on a handful of nuts with a piece of fruit between meals and at times when I don’t have something healthy to eat (such as before going to a restaurant, an event, etc.) to reduce my appetite and eliminate bad cravings food.
Healthy Fatty Food #3: Eggs (Organic & Cage-Free)
Eggs have gotten a bad rap recently because studies have shown that eating eggs raises cholesterol levels.
That said, higher cholesterol levels are NOT dangerous if you are healthy and do not have heart disease.
You see, eggs raise your LDL (bad) cholesterol, but they also raise your good HDL cholesterol at the same time.
No study has shown that high cholesterol levels cause heart disease. Rather, a diet high in sugar, processed foods, omega-6 vegetable oils, and trans fats (found in potato chips, margarine, canola oil, soybean oil, and other cheap oils) are the main culprits for the heart disease epidemic.
That’s because all of those foods lead to inflammation of the artery walls, which is the main trigger of heart disease.
If you eat a mostly whole-food diet and stay away from processed foods, white flour, sugar, vegetable and hydrogenated oils, eating one, two, or even three whole eggs several times a day will not harm your health. . Weekend.
Eggs are an excellent source of protein and B vitamins, as well as brain- and memory-boosting choline.
Avoid cooking eggs in vegetable oil. Instead, boil or fry them in small batches for our next healthy fatty food…
Healthy Fatty Foods #4: Olive Oil
Olive oil is high in monounsaturated fatty acids that have been shown to reduce inflammation in a similar way to the nonsteroidal anti-inflammatory drugs Tylenol and Advil.
But unlike drugs, olive oil has no side effects and is derived from nature, not made in some lab by scientists wearing lab coats.
It just goes to show that Mother Nature has the answers for even the most debilitating health problems and illnesses.
All in all, olive oil is a great health food, but it’s high in calories, so you should limit your intake, especially if you’re trying to lose weight.
If you experience mild to moderate joint or muscle pain, start cooking with olive oil and you may not need the over-the-counter pain relievers.
Healthy Fatty Foods #5: Avocados
Avocados are one of my favorite foods because, like olive oil, avocados are high in health-boosting monounsaturated fats. They are also an incredible source of fiber and potassium.
In fact, an avocado contains twice the potassium of a banana!
Slice an avocado into your next salad or make guacamole with it.
Eat these 5 foods daily and get ready to reap all the benefits of a diet high in healthy, natural fats.