A lot of people who care about their health are unsure of the place of dietary fat in their diets. Many Americans believe that adopting a low-fat diet is the greatest approach to lower their risk of obesity and heart disease, ever since the low-fat fad of the 1980s and 90s. This is due to the widespread belief at the time that fat would induce weight gain and heart disease because it was more calorically rich than either protein or carbohydrates. That’s why so many people chose sugary gummies and fat-free cookies (SnackWells, anyone?) over healthy fat-containing foods like nuts, seeds, and full-fat dairy products. The issue? It turns out that the research supporting a low-fat diet for longevity and health was insufficient.
After several decades, experts in the field of health believe that fat type—rather than quantity—is the most important factor in maintaining good health and lowering the chance of developing chronic illnesses. Essential fatty acids, which are crucial for maintaining the health of your heart, brain, eyes, and immune system, are found in foods high in fat. The digestion and absorption of fat-soluble nutrients, such as vitamins A, D, E, and K, as well as a wide range of fat-soluble phytonutrients, depend on dietary fat. Furthermore, fat slows down digestion, which increases feelings of fullness. After a meal, feeling satisfied can help curb overindulgence and facilitate eating in accordance with our hunger and fullness cues. In actuality, a few good fats can lower your risk of heart disease, diabetes, dementia, some types of cancer, and many other conditions in addition to helping you maintain a healthy body weight.
Here are the top ten, scientifically proven sources of healthy fats
Olive Oil
More research has probably been done on the health and nutritional advantages of olive oil than any other type of oil. It is a mainstay of the Mediterranean diet and is regarded as one of the best diets to help you live a longer life.
Monounsaturated fats are abundant in olive oil, and extra virgin olive oil in particular offers more than 30 distinct types of polyphenols and protective antioxidants that may be responsible for some of the oil’s numerous health advantages. While maintaining high levels of beneficial HDL cholesterol, the monos aid in lowering dangerous LDL cholesterol. However, olive oil’s advantages extend far beyond cardiovascular health. For example, over 300 studies have been published regarding the potential significance of olive oil in lowering the risk of type 2 diabetes, and some research suggests that olive oil may help you maintain a healthier weight. Those who regularly ate olive oil had a 22% lower chance of getting type 2 diabetes, according to a substantial review research published in Clinical Nutrition.
Almonds
When it comes to the nutritional makeup of tree nuts, almonds are among the more distinctive. With only 1 gram of saturated fat, a serving of 1 ounce, or 23 almonds, contains 14 grams of total fat. They contain 3.5 grams of polys and 9 grams of monounsaturated fat, which work together to maintain healthy HDL cholesterol levels while lowering dangerous LDL cholesterol. Incorporating almonds into your daily diet can enhance your heart health by lowering bad LDL cholesterol and preserving healthy HDl cholesterol levels, according to a review article published in the journal Nutrients. According to a study published in Clinical Nutrition ESPEN, participants who had 20 grams of almonds before breakfast, lunch, and supper saw decreased insulin and blood sugar levels as well as decreased body weight and body composition.
Almond Oil
Having this multipurpose oil on hand will help you take advantage of all the health and nutrition benefits it offers. It is a recent addition to most shops. Similar to almonds, it has a low content of saturated fat—one gram per tablespoon—and a high content of monounsaturated fat. It’s a great source of vitamin E as well. Furthermore, a tablespoon gives you 26 percent of your daily requirement of vitamin E. According to a study using animal models published in the Journal of Nutritional Science, giving almond oil with a meal high in carbohydrates reduced the meal’s effect on blood glucose levels. It is also possible to optimize blood lipids and reduce the risk by substituting almond oil for other fats high in saturated fat.
Almond oil works well for sautéing, marinating, baking, finishing dishes, and making delectable sauces because of its nutty, toasted flavor and low to medium smoke point. To preserve the nutritious value of almond oil for as long as possible, store it in a cold, dark place, just like you would any other healthful cooking oil.
Whole Milk from Cows Fed Only Grass
Milk is well-known for its high-quality protein and calcium content, but it also contains 13 other vital minerals, such as potassium, zinc, B vitamins, and vitamin D. Organic milk from 100% grass-fed cows has a superior nutritional and fatty acid composition than milk from cows that are not given grass when it comes to dietary fat. Pasture-fed cow’s milk has fewer pro-inflammatory omega-6 fatty acids and more naturally occurring heart-healthy omega-3 fatty acids, vaccenic acid, and conjugated linoleic acid (CLA), according to study published in the journal Foods. When combined, the fatty acid composition of dairy products raised on grass may offer protection against metabolic syndrome, diabetes, and obesity as well as heart health benefits and antibacterial and anticancer qualities.
Avocados
A third of a medium avocado has five grams of monounsaturated fats, which are considered health benefits of avocados. According to studies, eating avocados may lower blood sugar levels, which lowers the risk of diabetes, lower the risk of obesity, and enhance heart health. A serving of avocados has 80 calories, 8 grams of fat, and only 1 gram of unhealthy saturated fat in addition to 20 other important nutrients. They are an excellent source of copper, fiber, folate, vitamin K, and other B vitamins, as well as a number of advantageous phytonutrients. Avocados help raise good HDL cholesterol while lowering bad LDL cholesterol, according to a review research published in Cureus.
Flax Seeds
In general, seeds are a terrific complement to any diet because they are high in fiber, nutrients, and good unsaturated fats. Because flaxseeds contain alpha-linolenic acid, a plant-based omega-3 fatty acid, they are among the healthiest options. Research indicates that omega-3 fatty acids contribute to heart, brain, and ocular health as well as helping to lower general inflammation.
Walnuts
Since walnuts are the only nut that is noticeably high in omega-3 alpha-linolenic acid, they stand out as one of the finest fats to incorporate in your diet. Omega-3 fatty acids are vital fats that support heart and brain function, lower systemic inflammation, and lengthen life spans.
Salmon
One of the best ways to increase your intake of omega-3 fatty acids—which have specific health benefits—is by including salmon in your diet. Eating at least two servings of fish each week is advised by the American Heart Association and the Dietary Guidelines for Americans, with a focus on fatty fish like salmon. Cooked salmon provides 180 calories, 8 grams of good fats, 2.5 grams of omega-3 fatty acids, and 17 grams of protein in a 3.5-ounce portion. Along with many other nutrients, it’s a great source of vitamin B12, vitamin B6, potassium, vitamin D, selenium, iodine, and choline.
Tuna
Because of its high omega-3 fatty acid concentration, health authorities frequently recommend tuna, much like they do salmon. Tuna’s omega-3 fatty acids have been shown to offer protection against systemic inflammation, heart disease, and several cancers. Additionally high in vitamin D, which is necessary for a strong immune system, is tuna. In addition, it contains iodine, potassium, iron, selenium, and vitamin B12.
Complete Eggs
Because of their high dietary cholesterol content, eggs were formerly thought to represent heart-related hazards. More recent studies, however, support the notion that eggs are beneficial to heart health and general well-being. It is recommended by the American Heart Association that healthy persons consume less than 300 mg of cholesterol daily on average. Thus, the majority of us can indulge in one egg every day without fear of an elevated risk of heart disease.