When trying to eat healthy, one of the hardest things to give up on is fats and oils. The main reason that these are so hard to give up on is because of the fact that they, much like cooking spices, help to make things taste better than they taste… without them.[adsense]
The good news is that you don’t really have to give them up. You can use them in moderation. In fact, there are several healthy high-fat foods that will actually make you thin.
Here are 12 of them!
There are many people out there who don’t like to eat olives. The fact is: olives are high in oil, as shown by the availability of olive oil as a replacement for things like vegetable oil. Not only are they high in oil, but they are also very high in antioxidants, which means that they can help you keep from getting sick. It also means that they are excellent for helping to fight off colds if you do happen to catch one.
We all know about peanuts. Well, here is some great news for you. Peanuts are an outstanding alternative to meats when trying to eat healthy. They are extremely high in protein and fiber. While being high in natural oils, they are natural and healthy monounsaturated fats, which are very easily processed by your body. Peanuts are so healthy that researchers have found in various studies that people who regularly include nuts such as the peanut in their diet are far less likely to develop heart diseases and type 2 diabetes.
The next time you wonder whether or not it is a good idea to eat an avocado in your sandwich or whether it’s a good idea to enjoy those tortilla chips with guacamole, remember this. Avocados have about 3 grams of fat in one serving. About three-fourths of that fat comes from the good mono and poly-unsaturated fat categories.[adsense]
Additionally, avocados are extremely high in the vitamins and minerals that your body needs, containing more than 20 of them. Among these twenty, the most recognizable names include Vitamin E, folic acid, fiber, and lutein.
4. Flax Seeds
While some of you may cringe when you see the price on it, Flax Seed is an excellent source of fiber. Studies have also shown that Flax Seed Oil can help to reduce the risks associated with heart disease and can also help to prevent cancer.
5. Dark Chocolate
Now, I know that some of you ladies out there are undoubtedly chuckling at this, so if you know what I’m referring to, you may feel free to skip this one. Gentlemen, you should probably pay attention. Women have been using dark chocolate for a very long time to help with their mood, especially when they get depressed over various things we may inadvertently do to stress them out.
The good news is that it is not only healthy from a psychological and emotional standpoint, but also from a physical health standpoint. Not only does Dark Chocolate (cacao content of 70% or more) improve blood vessel functions but it also gives you an awesome dose of antioxidants which can help prevent you from getting sick or help you recover faster if you are already ill. Don’t miss out on this great piece of food that women have already been using for years.
A 1 ounce serving of pistachios contains 11 grams of unsaturated fats and just 1.5 grams of saturated fat. While the fat content is high, pistachios have been shown to be very high in antioxidants and are extremely good in reducing LDL levels (bad cholesterol). They are also extremely high in fiber.
Most of us don’t think about the nutritional value of walnuts when we enjoy them in cookies, cakes, pies, and fudges. The fact of the matter is that walnuts contain three grams of healthy monounsaturated fat per serving and are extremely rich in protein, fiber, magnesium, and phosphorous. This means that it can help keep your levels of those less commonly encountered minerals at a good level.
8. Sunflower Seeds
No doubt, you’ve all heard of the Sunflower State…Kansas. While the state flower for Kansas is in fact the Sunflower, and while you all see Sunflower Seeds on shelves in grocery stores and convenience stores, you may not have realized the nutritional value of those tiny morsels of goodness. The fact is that Sunflower Seeds have about 3 grams of the good unsaturated fats that you need but is also very rich in protein, fiber, and minerals. It provides in one serving about 90% the recommended daily value of Vitamin E and has also been shown to help with Cholesterol and Triglyceride levels.
Almonds have approximately 9 grams of healthy unsaturated fat per serving. They also make an excellent topping for salads. Being high in Fiber, Vitamin E, Magnesium, Manganese, Copper, Phosphorous, and Riboflavin, it is an excellent choice that is almost as healthy and full of antioxidants as a cup of green tea.
10. Sesame Seeds
While most commonly seen in Chinese food, especially the beloved Sesame Chicken, a one ounce serving of these tiny seeds of delight contains 35% the daily recommended dose of Calcium, loads of Fiber, Sesamin and Sesamolin, both of which have been shown to reduce cholesterol levels, and Zinc. Consider this seed your one stop go to food when you crave nuts but just can’t seem to get your hands on any.
Hazelnuts are a very rich nut to enjoy when you get some time to relax to that rich, wonderful, food. One serving contains approximately 13 grams of good fats. It is also highly rich in Manganese and Copper which are essential to processing iron and aiding in bone formation.
12. Pine Nuts
Pine nuts provide 5 grams of monounsaturated fats that are extremely good for you in a simple 1-ounce serving. These delightful nutty treats help to reduce LDL and can also prevent heart attacks and strokes. Being rich in iron, they are a great substitute for red meats in the diets of those who suffer from anemia. They are also extremely high in pinolenic acid which helps to suppress appetite. This makes them great for many weight loss plans as well.
As you can clearly see, there are many foods that are rich in fats and which are healthy for you to enjoy. Many of these foods can help to reduce cholesterol levels and prevent heart attacks, stroke, diabetes, and heart disease. Many of them are high in fiber. And many of them are rich in other vitamins and minerals that we all need to include in our diets from time to time. We will periodically provide more nutritional tips and tricks to help you find and maintain a healthy diet that will still keep you happy in your day to day life.